The calories of an activity
63 activities from the 2024 Compendium, each with its code: running, cycling, swimming, gym, sports and daily life.
Running at 6 mph
488kcal
- Per hour
- 651 kcal
- MET
- 9.3
- Compendium code
- 12050
Calories = MET × weight × duration. An estimate for an average adult: fitness, technique and real intensity shift it by 20% or more.
The ranking, over 45 minutes
Every activity in the family, from most to least intense.
| Activity | MET | Calories |
|---|---|---|
| Running at 10 mph | 14.8 | 777 kcal |
| Butterfly | 13.8 | 725 kcal |
| Running at 9 mph | 13 | 683 kcal |
| Running at 8 mph | 12 | 630 kcal |
| Running at 7.5 mph | 11.8 | 620 kcal |
| Jumping rope | 11.8 | 620 kcal |
| HIIT, Tabata | 11 | 578 kcal |
| Running at 6.7 mph | 10.5 | 551 kcal |
| Front crawl, fast | 10.5 | 551 kcal |
| Martial arts, judo, karate | 10.3 | 541 kcal |
| Cycling, 14 to 16 mph | 10 | 525 kcal |
| Kettlebell swings | 9.8 | 515 kcal |
| Running at 6 mph | 9.3 | 488 kcal |
| Cross-country running | 9.3 | 488 kcal |
| Spin class | 9 | 473 kcal |
| Running at 5 mph | 8.5 | 446 kcal |
| Mountain biking | 8.5 | 446 kcal |
| Cross-country skiing | 8.5 | 446 kcal |
| Rugby, match | 8.3 | 436 kcal |
| Cycling, 12 to 14 mph | 8 | 420 kcal |
| Front crawl, medium pace | 8 | 420 kcal |
| Tennis, singles | 8 | 420 kcal |
| Team handball | 8 | 420 kcal |
| Rock climbing | 8 | 420 kcal |
| Hiking with a daypack | 7.8 | 410 kcal |
| Jogging, own pace | 7.5 | 394 kcal |
| Vigorous circuit training | 7.5 | 394 kcal |
| Rowing machine, vigorous | 7.5 | 394 kcal |
| Basketball | 7.5 | 394 kcal |
| Squash | 7.3 | 383 kcal |
| Soccer, casual | 7 | 368 kcal |
| Climbing stairs | 6.8 | 357 kcal |
| Cycling to work | 6.8 | 357 kcal |
| Stationary bike | 6.8 | 357 kcal |
| Zumba | 6.5 | 341 kcal |
| Downhill skiing | 6.3 | 331 kcal |
| Heavy lifting, powerlifting | 6 | 315 kcal |
| Front crawl, slow | 5.8 | 305 kcal |
| Punching bag | 5.8 | 305 kcal |
| Moving house, carrying boxes | 5.8 | 305 kcal |
| Very brisk walk (4 to 4.4 mph) | 5.5 | 289 kcal |
| Water aerobics | 5.5 | 289 kcal |
| Badminton, social | 5.5 | 289 kcal |
| Nordic walking | 5.3 | 278 kcal |
| Hiking | 5.3 | 278 kcal |
| Breaststroke, recreational | 5.3 | 278 kcal |
| Elliptical trainer | 5 | 263 kcal |
| Dancing, moderate effort | 5 | 263 kcal |
| Brisk walk (3.5 to 3.9 mph) | 4.8 | 252 kcal |
| Backstroke, recreational | 4.8 | 252 kcal |
| Padel (tennis doubles value) | 4.5 | 236 kcal |
| Golf, walking, carrying clubs | 4.3 | 226 kcal |
| Cycling, leisure (under 10 mph) | 4 | 210 kcal |
| Volleyball | 4 | 210 kcal |
| Walk (2.8 to 3.4 mph) | 3.8 | 200 kcal |
| Gardening | 3.8 | 200 kcal |
| Weight training, typical session | 3.5 | 184 kcal |
| Carrying groceries | 3.5 | 184 kcal |
| Playing with children | 3.5 | 184 kcal |
| Housecleaning | 3.3 | 173 kcal |
| Slow walk (2 to 2.4 mph) | 2.8 | 147 kcal |
| Pilates | 2.8 | 147 kcal |
| Yoga | 2.3 | 121 kcal |
- Each activity has its MET value from the 2024 Compendium of Physical Activities, with its code so you can check it.
- 1 MET is about 1 kcal per kilo per hour at rest.
- Calories = MET × weight (kg) × duration (h).
Frequently asked questions
Your watch estimates from your heart rate, with its own errors. Both are estimates: compare them over time, not day to day.
Not necessarily: if your activity level is already counted in your daily expenditure, those calories are already in it.
A session includes a lot of rest between sets. Its value lies elsewhere: the muscle it builds and keeps.
- Calorie calculatorYour daily calories and macros
- BMR & TDEEYour metabolism and daily energy expenditure
- Calorie deficit calculatorWhen you will reach your goal weight
- Macro calculatorYour protein, fat and carbs in grams
- Protein calculatorHow much protein per day
- Water intake calculatorHow much to drink a day, training included
- Steps to caloriesHow many calories your steps burn
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