Exercise Calorie Calculator
Find out how many calories you burn during any activity. Enter your weight and duration, then browse over 100 exercises to see your personalized calorie burn.
Select exercises based on your actual pace, not perceived effort.
Burns ~782 cal at 150 lbs for 30 minutes.
⚠️All-out effort, not sustainable. ~1 min typical max.
Burns ~544 cal at 150 lbs for 30 minutes.
Race/competitive pace.
Burns ~510 cal at 150 lbs for 30 minutes.
⚠️Continuous stair running. ~5-8 min typical max.
Burns ~493 cal at 150 lbs for 30 minutes.
⚠️Elite/competitive pace. ~10-15 min typical max.
Burns ~469 cal at 150 lbs for 30 minutes.
⚠️Most demanding stroke. ~5-8 min typical max.
Burns ~435 cal at 150 lbs for 30 minutes.
Race pace for competitive runners.
Burns ~418 cal at 150 lbs for 30 minutes.
⚠️120+ skips/min or double-unders. ~10-15 min typical max.
Burns ~408 cal at 150 lbs for 30 minutes.
Fast group ride pace.
Burns ~401 cal at 150 lbs for 30 minutes.
Tempo run for experienced runners.
Burns ~401 cal at 150 lbs for 30 minutes.
100-120 skips/min.
Burns ~374 cal at 150 lbs for 30 minutes.
Steady training pace.
Burns ~357 cal at 150 lbs for 30 minutes.
High resistance or fast cadence.
Burns ~350 cal at 150 lbs for 30 minutes.
⚠️Continuous rope work. ~3-5 min typical max.
Burns ~340 cal at 150 lbs for 30 minutes.
Uneven terrain, moderate pace.
Burns ~340 cal at 150 lbs for 30 minutes.
Brisk training pace.
Burns ~340 cal at 150 lbs for 30 minutes.
Continuous, minimal rest.
Burns ~340 cal at 150 lbs for 30 minutes.
Race pace or intervals.
Burns ~340 cal at 150 lbs for 30 minutes.
Continuous breaststroke.
Burns ~333 cal at 150 lbs for 30 minutes.
Comfortable recreational pace.
Burns ~306 cal at 150 lbs for 30 minutes.
Moderate treadmill pace.
Burns ~306 cal at 150 lbs for 30 minutes.
Continuous climbing.
Burns ~299 cal at 150 lbs for 30 minutes.
Under 100 skips/min.
Burns ~289 cal at 150 lbs for 30 minutes.
Instructor-led, varied intensity.
Burns ~289 cal at 150 lbs for 30 minutes.
Off-road, technical terrain.
Burns ~289 cal at 150 lbs for 30 minutes.
Using step platform.
Burns ~289 cal at 150 lbs for 30 minutes.
⚠️Fast pace, 26+ strokes/min. ~10-15 min typical max.
Burns ~282 cal at 150 lbs for 30 minutes.
Easy jog for most runners.
Burns ~272 cal at 150 lbs for 30 minutes.
Continuous stair climbing.
Burns ~272 cal at 150 lbs for 30 minutes.
Steady recreational pace.
Burns ~272 cal at 150 lbs for 30 minutes.
Minimal rest between exercises.
Burns ~272 cal at 150 lbs for 30 minutes.
High-intensity WOD.
Burns ~272 cal at 150 lbs for 30 minutes.
Max effort intervals with rest.
Burns ~272 cal at 150 lbs for 30 minutes.
Burpees, mountain climbers, etc..
Burns ~272 cal at 150 lbs for 30 minutes.
⚠️Continuous with minimal rest. ~10-15 min typical max.
Burns ~272 cal at 150 lbs for 30 minutes.
Swings, cleans, snatches.
Burns ~265 cal at 150 lbs for 30 minutes.
Significant elevation, loaded pack.
Burns ~248 cal at 150 lbs for 30 minutes.
Jumping movements included.
Burns ~238 cal at 150 lbs for 30 minutes.
Relaxed pace, can hold conversation.
Burns ~238 cal at 150 lbs for 30 minutes.
Near jogging pace.
Burns ~238 cal at 150 lbs for 30 minutes.
Moderate resistance, steady cadence.
Burns ~238 cal at 150 lbs for 30 minutes.
Steady pace, rest between laps.
Burns ~238 cal at 150 lbs for 30 minutes.
Steady backstroke pace.
Burns ~238 cal at 150 lbs for 30 minutes.
Steady 20-24 strokes/min.
Burns ~221 cal at 150 lbs for 30 minutes.
Dance fitness class.
Burns ~204 cal at 150 lbs for 30 minutes.
Easy commute pace.
Burns ~204 cal at 150 lbs for 30 minutes.
Relaxed pool swimming.
Burns ~204 cal at 150 lbs for 30 minutes.
Heavy weights, short rest.
Burns ~187 cal at 150 lbs for 30 minutes.
Low resistance, easy spinning.
Burns ~187 cal at 150 lbs for 30 minutes.
Class-based pool exercise.
Burns ~180 cal at 150 lbs for 30 minutes.
Trail walking, mild terrain.
Burns ~170 cal at 150 lbs for 30 minutes.
Fast walk, slight breathlessness.
Burns ~170 cal at 150 lbs for 30 minutes.
Moderate weights, 60-90 sec rest.
Burns ~170 cal at 150 lbs for 30 minutes.
One foot on ground at all times.
Burns ~170 cal at 150 lbs for 30 minutes.
Moderate resistance and pace.
Burns ~146 cal at 150 lbs for 30 minutes.
Purposeful walking.
Burns ~136 cal at 150 lbs for 30 minutes.
Casual ride, flat terrain.
Burns ~136 cal at 150 lbs for 30 minutes.
Flowing, athletic style.
Burns ~129 cal at 150 lbs for 30 minutes.
Basic movements, long rest.
Burns ~119 cal at 150 lbs for 30 minutes.
Normal walking speed.
Burns ~119 cal at 150 lbs for 30 minutes.
Light weights, long rest periods.
Burns ~102 cal at 150 lbs for 30 minutes.
Relaxed walking.
Burns ~102 cal at 150 lbs for 30 minutes.
Core-focused, controlled movement.
Burns ~85 cal at 150 lbs for 30 minutes.
Casual stroll.
Burns ~85 cal at 150 lbs for 30 minutes.
Gentle, hold-based poses.
How Calories Burned is Calculated
This calculator uses MET values (Metabolic Equivalent of Task) from the Compendium of Physical Activities to estimate calorie burn. MET represents the energy cost of an activity relative to rest.
A MET of 1 represents resting metabolism. An activity with a MET of 5 burns 5 times the calories of rest. For example, running at 6 mph has a MET of ~9.8, meaning it burns almost 10× more calories than sitting.
Intensity Levels
Slow walking, yoga
Brisk walking, light cycling
Jogging, swimming laps
Fast running, sprints
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