Walking
~129 kcal / 30 min
Walking burns about 129 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Cardio
Running
~360 kcal / 30 min
Running burns about 360 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Swimming
~221 kcal / 30 min
Swimming burns about 221 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Cycling (outdoor)
~294 kcal / 30 min
Cycling (outdoor) burns about 294 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Stationary bike
~250 kcal / 30 min
Stationary bike burns about 250 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Elliptical
~184 kcal / 30 min
Elliptical burns about 184 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Rowing machine
~221 kcal / 30 min
Rowing machine burns about 221 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Stairmaster
~331 kcal / 30 min
Stairmaster burns about 331 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Treadmill
~221 kcal / 30 min
Treadmill burns about 221 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Jump rope
~434 kcal / 30 min
Jump rope burns about 434 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Sprinting
~533 kcal / 30 min
Sprinting burns about 533 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Marathon
~360 kcal / 30 min
Marathon burns about 360 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Strength & Yoga
Jumping jacks
~294 kcal / 30 min
Jumping jacks burns about 294 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Squats
~184 kcal / 30 min
Squats burns about 184 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Push-ups
~294 kcal / 30 min
Push-ups burns about 294 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Sit-ups
~140 kcal / 30 min
Sit-ups burns about 140 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Plank
~140 kcal / 30 min
Plank burns about 140 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Burpees
~294 kcal / 30 min
Burpees burns about 294 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Weight lifting
~221 kcal / 30 min
Weight lifting burns about 221 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Pilates
~110 kcal / 30 min
Pilates burns about 110 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Yoga
~92 kcal / 30 min
Yoga burns about 92 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Hot yoga
~147 kcal / 30 min
Hot yoga burns about 147 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Sports
Hiking
~221 kcal / 30 min
Hiking burns about 221 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Dancing
~287 kcal / 30 min
Dancing burns about 287 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Trampolining
~129 kcal / 30 min
Trampolining burns about 129 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Golf
~158 kcal / 30 min
Golf burns about 158 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Skiing
~195 kcal / 30 min
Skiing burns about 195 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Horse riding
~202 kcal / 30 min
Horse riding burns about 202 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Daily Life
Driving
~92 kcal / 30 min
Driving burns about 92 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Cleaning
~121 kcal / 30 min
Cleaning burns about 121 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Laughing
~48 kcal / 30 min
Laughing burns about 48 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Crying
~48 kcal / 30 min
Crying burns about 48 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Farting
~48 kcal / 30 min
Farting burns about 48 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Pooping
~48 kcal / 30 min
Pooping burns about 48 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Breastfeeding
~74 kcal / 30 min
Breastfeeding burns about 74 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →At Rest
Sleeping
~35 kcal / 30 min
Sleeping burns about 35 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Sitting
~48 kcal / 30 min
Sitting burns about 48 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Standing
~66 kcal / 30 min
Standing burns about 66 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Sauna
~55 kcal / 30 min
Sauna burns about 55 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Intimate
Sex
~129 kcal / 30 min
Sex burns about 129 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Kissing
~66 kcal / 30 min
Kissing burns about 66 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Making out
~92 kcal / 30 min
Making out burns about 92 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Masturbation
~103 kcal / 30 min
Masturbation burns about 103 kcal in 30 minutes for a 70 kg (154 lb) person.
Calculator & table →Popular Amounts
Walking 5,000 Steps
~141 kcal
Walking 5,000 Steps burns about 141 kcal for a 70 kg (154 lb) person.
Calculator & table →Walking 10,000 Steps
~283 kcal
Walking 10,000 Steps burns about 283 kcal for a 70 kg (154 lb) person.
Calculator & table →Walking 15,000 Steps
~424 kcal
Walking 15,000 Steps burns about 424 kcal for a 70 kg (154 lb) person.
Calculator & table →Walking 20,000 Steps
~565 kcal
Walking 20,000 Steps burns about 565 kcal for a 70 kg (154 lb) person.
Calculator & table →Walking 1 Mile
~60 kcal
Walking 1 Mile burns about 60 kcal for a 70 kg (154 lb) person.
Calculator & table →Walking 3 Miles
~179 kcal
Walking 3 Miles burns about 179 kcal for a 70 kg (154 lb) person.
Calculator & table →Walking 5 Miles
~299 kcal
Walking 5 Miles burns about 299 kcal for a 70 kg (154 lb) person.
Calculator & table →Walking 6 Miles
~358 kcal
Walking 6 Miles burns about 358 kcal for a 70 kg (154 lb) person.
Calculator & table →Running 1 Mile
~117 kcal
Running 1 Mile burns about 117 kcal for a 70 kg (154 lb) person.
Calculator & table →Running 3 Miles
~351 kcal
Running 3 Miles burns about 351 kcal for a 70 kg (154 lb) person.
Calculator & table →Running 5 Miles
~586 kcal
Running 5 Miles burns about 586 kcal for a 70 kg (154 lb) person.
Calculator & table →Running 10 Miles
~1,172 kcal
Running 10 Miles burns about 1,172 kcal for a 70 kg (154 lb) person.
Calculator & table →Running a 5K
~364 kcal
Running a 5K burns about 364 kcal for a 70 kg (154 lb) person.
Calculator & table →Biking 1 Mile
~32 kcal
Biking 1 Mile burns about 32 kcal for a 70 kg (154 lb) person.
Calculator & table →Biking 10 Miles
~315 kcal
Biking 10 Miles burns about 315 kcal for a 70 kg (154 lb) person.
Calculator & table →Swimming 1 Mile
~330 kcal
Swimming 1 Mile burns about 330 kcal for a 70 kg (154 lb) person.
Calculator & table →Running 10 Minutes
~120 kcal
Running 10 Minutes burns about 120 kcal for a 70 kg (154 lb) person.
Calculator & table →Running 20 Minutes
~240 kcal
Running 20 Minutes burns about 240 kcal for a 70 kg (154 lb) person.
Calculator & table →Running 30 Minutes
~360 kcal
Running 30 Minutes burns about 360 kcal for a 70 kg (154 lb) person.
Calculator & table →Walking 30 Minutes
~129 kcal
Walking 30 Minutes burns about 129 kcal for a 70 kg (154 lb) person.
Calculator & table →Walking 1 Hour
~257 kcal
Walking 1 Hour burns about 257 kcal for a 70 kg (154 lb) person.
Calculator & table →100 Jumping Jacks
~25 kcal
100 Jumping Jacks burns about 25 kcal for a 70 kg (154 lb) person.
Calculator & table →50 Jumping Jacks
~12 kcal
50 Jumping Jacks burns about 12 kcal for a 70 kg (154 lb) person.
Calculator & table →50 Squats
~15 kcal
50 Squats burns about 15 kcal for a 70 kg (154 lb) person.
Calculator & table →20 Sit-ups
~4 kcal
20 Sit-ups burns about 4 kcal for a 70 kg (154 lb) person.
Calculator & table →50 Sit-ups
~10 kcal
50 Sit-ups burns about 10 kcal for a 70 kg (154 lb) person.
Calculator & table →10 Push-ups
~3 kcal
10 Push-ups burns about 3 kcal for a 70 kg (154 lb) person.
Calculator & table →20 Push-ups
~7 kcal
20 Push-ups burns about 7 kcal for a 70 kg (154 lb) person.
Calculator & table →50 Push-ups
~16 kcal
50 Push-ups burns about 16 kcal for a 70 kg (154 lb) person.
Calculator & table →The 12-3-30 Workout
~221 kcal
The 12-3-30 Workout burns about 221 kcal for a 70 kg (154 lb) person.
Calculator & table →Myths & Facts
Frequently Asked Questions
How are these calorie estimates calculated?
All estimates use the MET (Metabolic Equivalent of Task) approach from the Compendium of Physical Activities (Ainsworth et al. 2011) combined with the standard ACSM formula: kcal = MET × weight (kg) × time (h). The MET value reflects an activity's intensity relative to rest.
Do heavier people burn more calories?
Yes. The higher the body weight, the more calories burned for the same activity — the body performs more mechanical work. A 90 kg person burns about 30% more calories running than a 70 kg person at the same duration and intensity.
What is the difference between gross and net calories?
Gross calories represent total energy expenditure during an activity. Net calories subtract the resting metabolic rate for the same time period — the calories you would have burned at rest anyway. Net calories are more relevant for weight management; our tables show gross values.
How accurate is the MET approach?
MET-based estimates are well validated for population averages but can vary ±20–30% for individuals depending on fitness level, technique, terrain, temperature, and individual metabolic rate. Use the values as a guide, not an exact measurement.
Can I trust my fitness tracker's calorie numbers?
Fitness trackers also use MET- or heart-rate-based algorithms and show similar inaccuracies (±10–30%). Devices with heart-rate monitoring tend to be more precise. No consumer device replaces laboratory calorimetry.
Which activities burn the most calories?
High-intensity endurance sports have the highest MET values: jump rope (MET 11.8), sprinting (MET 13.5), fast swimming (MET 9.8), rowing (MET 8.5). Strength training burns fewer calories per session but increases resting metabolism over time.