About caloriesburned.app
A free, no-sign-up calculator for the calories you burn moving. Here is how the numbers are worked out, where the values come from and what they can and can’t tell you.
What the site is
caloriesburned.app is a free calculator that estimates the calories you burn during everyday activities and workouts. It covers 26 activities, from walking, running, cycling and swimming to strength training, yoga, gardening and house cleaning. Enter your weight in kg or lb and the time, and you get an estimate in seconds. There is no sign-up, and nothing you type is sent to us.
How the estimate works
Each activity has a MET value (metabolic equivalent). A MET compares the energy cost of an activity with sitting quietly at rest, which is 1 MET. The calculator combines it with your weight and time:
The result is the total energy used during the activity, including the energy your body would use at rest anyway. Alongside it we show an illustrative range of ±12% as a reminder that this is an estimate, not a measured confidence interval.
Want to do the math yourself? See how to calculate calories burned, a step-by-step guide with worked examples.
Where the MET values come from
Our MET values come from the 2024 Adult Compendium of Physical Activities, the standard reference list of energy costs for human activities:
Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science. 2024;13(1):6–12. https://doi.org/10.1016/j.jshs.2023.10.010
Compendium website: pacompendium.com/adult-compendium
Each of the 26 activities in the calculator is matched to the closest Compendium activity below and uses that entry’s MET value. We aligned the last 11 values with the 2024 entries on October 8, 2026, so the calculator, the charts and the guides use the same numbers.
| Activity in the calculator | MET | Code | Compendium activity |
|---|---|---|---|
| Walking – easy pace | 2.8 | 17152 | Walking, 2.0 to 2.4 mph, level, slow pace, firm surface |
| Walking – brisk pace | 4.8 | 17200 | Walking, 3.5 to 3.9 mph, level, brisk, firm surface, walking for exercise |
| Hiking – moderate trail | 6.0 | 17080 | Hiking, cross country |
| Climbing stairs | 9.3 | 17134 | Stair climbing, fast pace, one step at a time |
| Running – easy (8 km/h) | 8.5 | 12030 | Running, 5.0 to 5.2 mph (12 min/mile) |
| Running – steady (10 km/h) | 9.3 | 12050 | Running, 6–6.3 mph (10 min/mile) |
| Running – fast (12 km/h) | 11.8 | 12080 | Running, 7.5 mph (8 min/mile) |
| Cycling – easy pace | 4.0 | 01010 | Bicycling, <10 mph, leisure, to work or for pleasure |
| Cycling – moderate pace | 6.8 | 01011 | Bicycling, to/from work, self-selected pace |
| Cycling – vigorous pace | 10.0 | 01040 | Bicycling, 14–15.9 mph, racing or leisure, fast, vigorous effort |
| Strength training – general | 3.5 | 02054 | Resistance (weight) training, multiple exercises, 8–15 reps at varied resistance |
| Circuit training | 7.5 | 02040 | Circuit training, including kettlebells, some aerobic movement with minimal rest, vigorous |
| Elliptical trainer – moderate | 5.0 | 02048 | Elliptical trainer, moderate effort |
| Rowing machine – moderate | 5.0 | 02071 | Rowing, stationary ergometer, general, <100 watts, moderate effort |
| HIIT – vigorous | 11.0 | 02214 | High intensity interval exercise (burpees, mountain climbers, squat jumps, Tabata), vigorous effort |
| Yoga – general | 2.3 | 02175 | Yoga, general |
| Pilates – general | 2.8 | 02105 | Pilates, general |
| Swimming – leisurely | 6.0 | 18310 | Swimming, leisurely, not lap swimming, general |
| Swimming laps – vigorous | 9.8 | 18230 | Swimming laps, freestyle, fast, vigorous effort |
| Football / soccer – casual game | 7.0 | 15610 | Soccer, casual, general |
| Tennis – singles | 8.0 | 15690 | Tennis, singles |
| Basketball – casual game | 7.5 | 15055 | Basketball, general |
| Dancing – energetic | 5.5 | 03030 | Ballroom dancing, fast |
| House cleaning – moderate | 3.3 | 05030 | Cleaning, house or cabin, general, moderate effort |
| Gardening – general | 3.8 | 08245 | Gardening, general, moderate effort |
| Mowing the lawn – push mower | 5.5 | 08095 | Mowing lawn, general, walking, moderate effort |
Other Compendium values used in our guides and charts
The guide pages use finer pace, stroke and speed bands than the main calculator. Each one is a 2024 Compendium entry:
| Guide | Shown as | MET | Code | Compendium activity |
|---|---|---|---|---|
| Walking / Steps | Slow, 2.0–2.4 mph | 2.8 | 17152 | Walking, 2.0 to 2.4 mph, level, slow pace, firm surface |
| Walking / Steps | 2.5 mph | 3.0 | 17170 | Walking, 2.5 mph, firm, level surface |
| Walking / Steps | Moderate, 2.8–3.4 mph | 3.8 | 17190 | Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface |
| Walking / Steps | Brisk, 3.5–3.9 mph | 4.8 | 17200 | Walking, 3.5 to 3.9 mph, level, brisk, firm surface, walking for exercise |
| Walking / Steps | Very brisk, 4.0–4.4 mph | 5.5 | 17220 | Walking, 4.0 to 4.4 mph (6.4 to 7.1 km/h), level, firm surface, very brisk pace |
| Walking / Steps | Very, very brisk, 4.5–4.9 mph | 7.0 | 17230 | Walking, 4.5 to 4.9 mph, level, firm surface, very, very brisk |
| Swimming | Leisurely swimming, not laps | 6.0 | 18310 | Swimming, leisurely, not lap swimming, general |
| Swimming | Freestyle laps, slow, recreational | 5.8 | 18240 | Swimming laps, freestyle, slow, recreational |
| Swimming | Moderate laps: crawl, medium speed, ~50 yd/min | 8.0 | 18290 | Swimming, crawl, medium speed, ~50 yards/minute, vigorous effort |
| Swimming | Freestyle laps, fast, vigorous | 9.8 | 18230 | Swimming laps, freestyle, fast, vigorous effort |
| Swimming | Crawl, fast, ~75 yd/min | 10.5 | 18280 | Swimming, crawl, fast speed, ~75 yards/minute, vigorous effort |
| Swimming | Breaststroke, recreational | 5.3 | 18265 | Swimming breaststroke, recreational |
| Swimming | Breaststroke, training or competition | 10.3 | 18260 | Swimming, breaststroke, general, training or competition |
| Swimming | Backstroke, recreational | 4.8 | 18255 | Swimming, backstroke, recreational |
| Swimming | Backstroke, training or competition | 9.5 | 18250 | Swimming, backstroke, training or competition |
| Swimming | Butterfly, general | 13.8 | 18270 | Swimming, butterfly, general |
| Swimming | Sidestroke, general | 7.0 | 18320 | Swimming, sidestroke, general |
| Swimming | Water aerobics, general | 5.5 | 18355 | Water aerobics, water calisthenics, general |
| Swimming | Treading water, moderate | 3.5 | 18350 | Swimming, treading water, moderate effort, general |
| Cycling | Leisure, under 10 mph | 4.0 | 01010 | Bicycling, <10 mph, leisure, to work or for pleasure (Taylor Code 115) |
| Cycling | 10–11.9 mph, light | 6.8 | 01020 | Bicycling, 10-11.9 mph, leisure, slow, light effort |
| Cycling | 12–13.9 mph, moderate | 8.0 | 01030 | Bicycling, 12-13.9 mph, leisure, moderate effort |
| Cycling | 14–15.9 mph, vigorous | 10.0 | 01040 | Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort |
| Cycling | 16–19 mph, fast | 12.0 | 01050 | Bicycling, 16-19 mph, racing/not drafting or >19 mph drafting, very fast, racing general |
| Cycling | Over 20 mph, racing | 16.8 | 01060 | Bicycling, >20 mph, racing, not drafting |
| Cycling | Commuting, self-selected pace | 6.8 | 01011 | Bicycling, to/from work, self selected pace |
| Cycling | Mountain bike, general | 8.5 | 01009 | Bicycling, mountain, general |
| Cycling | Mountain bike, uphill, vigorous | 14.0 | 01003 | Bicycling, mountain, uphill, vigorous |
| Cycling | E-bike, no assist | 6.8 | 01080 | E-bike (electrically assisted) without electronic support |
| Cycling | E-bike, light assist | 6.0 | 01084 | E-bike (electrically assisted) with light electronic support |
| Cycling | E-bike, high assist | 4.0 | 01088 | E-bike (electrically assisted) with high electronic support |
| Cycling | Stationary bike, general | 6.8 | 01200 | Bicycling, stationary, general |
| Cycling | Spin / indoor cycling class | 9.0 | 01270 | Bicycling, stationary, RPM/Spin bike class |
| Cycling | Virtual / app cycling (Zwift-style) | 8.8 | 01290 | Bicycling, interactive virtual cycling, indoor cycle ergometer |
| Cycling | Stationary bike, 25–30 watts, very light to light | 3.5 | 01210 | Bicycling, stationary, 25-30 watts, very light to light effort |
| Cycling | Stationary bike, 50 watts, light | 4.0 | 01214 | Bicycling, stationary, 50 watts, light effort |
| Cycling | Stationary bike, 60 watts, light to moderate | 5.0 | 01216 | Bicycling, stationary, 60 watts, light to moderate effort |
| Cycling | Stationary bike, 70–80 watts | 5.8 | 01218 | Bicycling, stationary, 70-80 watts |
| Cycling | Stationary bike, 90–100 watts, moderate to vigorous | 6.0 | 01220 | Bicycling, stationary, 90-100 watts, moderate to vigorous |
| Cycling | Stationary bike, 101–125 watts | 6.8 | 01224 | Bicycling, stationary, 101-125 watts |
| Cycling | Stationary bike, 126–150 watts | 8.0 | 01228 | Bicycling, stationary, 126-150 watts |
| Cycling | Stationary bike, 151–199 watts | 10.3 | 01232 | Bicycling, stationary, 151-199 watts |
| Cycling | Stationary bike, 200–229 watts, vigorous | 10.8 | 01236 | Bicycling, stationary, 200-229 watts, vigorous |
| Cycling | Stationary bike, 230–250 watts, very vigorous | 12.5 | 01240 | Bicycling, stationary, 230-250 watts, very vigorous |
| Cycling | Stationary bike, 270–305 watts, very vigorous | 13.8 | 01244 | Bicycling, stationary, 270-305 watts, very vigorous |
| Cycling | Stationary bike, over 325 watts, very vigorous | 16.3 | 01248 | Bicycling, stationary, >325 watts, very vigorous |
Limits
MET values are averages for groups of people. Your real energy use varies with fitness, body composition, technique, terrain, heat and how hard you actually work. Smartwatches and formulas like this one are both estimates, so treat any single number as a guide and use the same tool consistently.
Not medical advice
Estimates are for general information only and are not a medical measurement or advice. If you have a health condition, are pregnant, or are planning a big change in diet or exercise, talk to a doctor or qualified professional.
Who runs caloriesburned.app
caloriesburned.app is an independent site run by Takreparation Skane AB. It is not affiliated with caloriesburned.vercel.app or with other calculators that use a similar name. The only official address is https://caloriesburned.app.
The site is run by Takreparation Skane AB (company registration no. 556988-5931). Contact: info@caloriesburned.app. Content last reviewed October 8, 2026. See our privacy policy for how data and cookies are handled.