Sports

Calories Burned by Sport & Activity

Q: What is MET and why is it used instead of measuring calories directly?

**MET (Metabolic Equivalent of Task)** is the scientific standard unit expressing how much energy an activity burns compared to rest. Measuring calories directly requires **indirect calorimetry** (O2/CO2 masks) in a lab, which is impractical for daily use. MET, published in the *Compendium of Physical Activities* by Ainsworth, allows estimation with just weight, activity, and time -- with an average error of +/-10% for the general population.

Q: Why do two people of the same weight burn different amounts doing the same sport?

MET assumes a **population average**, but actual expenditure varies by: **body composition** (muscle burns more than fat), **cardiovascular efficiency** (trained individuals burn less per km), **technique** (an efficient runner burns 15% less than a novice at the same speed), **age**, **sex**, and **mitochondrial genetics**. For a more personalized value, use a wearable with HR monitoring.

Q: Is the Apple Watch or Garmin more accurate than this calculator?

**Depends on the exercise**. For **steady-state cardio** (running, cycling), wearables with HR and GPS are more accurate because they capture your actual intensity. For **weights, HIIT, and CrossFit** they typically overestimate by **20-30%** because heart rate spikes without proportional caloric expenditure. A Stanford study (2017) showed mean errors of +27% for Apple Watch during strength training.

Q: Does weight training really burn fewer calories than cardio?

**During the session**, yes: weights burn less than cardio (MET 3.5-6 vs 8-12). **But the medium-term effect is the opposite**: weights build **muscle mass**, which is metabolically active -- each extra pound burns ~**6 kcal/day** at rest. Over 6 months, a weights program can raise your **basal metabolic rate** by 100-200 kcal/day. Plus, weights generate **EPOC** (afterburn) that adds 5-15% post-workout.

Q: How much exercise do I need to burn off a big meal?

A typical large meal (burger + fries + dessert) is about **1,200-1,500 kcal**. To offset it, you'd need ~**2 hours of moderate running**, ~**2.5 hours of CrossFit**, or ~**3 hours of soccer**. This is why the better rule is: **don't compensate individual meals with extra exercise**. Adjust the rest of the day or the next day instead.

Q: Does temperature affect calories burned?

**Yes, but less than people think**. Running in **heat (85F+/30C+)** burns 5-10% more due to thermoregulation (sweating, vasodilation). Running in **cold** burns slightly more from thermogenesis, but only if you're underdressed. The myth that 'sweating more = burning more fat' is false: sweating is losing **water**, not fat. You weigh less after exercise because you're dehydrated, not leaner.

Q: How many calories does my body burn just by existing?

Your **Basal Metabolic Rate (BMR)** is the energy your body uses at rest for 24 hours. Simplified Mifflin-St Jeor formula: Men: `10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5`. Women: `10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161`. A **165 lb (75 kg), 5'9" (175 cm), 35-year-old male** burns ~**1,700 kcal/day** at rest. Add daily activity and exercise to get your **TDEE** (Total Daily Energy Expenditure).

Q: Does the calculation work for HIIT or CrossFit with lots of rest periods?

The MET formula assumes **sustained intensity**. If you do CrossFit with long rest breaks between WODs, the average intensity is lower. **Practical rule**: if in 45 minutes of training you were **30 minutes moving intensely and 15 minutes resting**, apply MET 8 (CrossFit) for those 30 minutes, not the full 45. This calculator is conservative because it uses average MET, so for HIIT with rest periods, the values are usually fairly realistic.

Calculate calories burned per sport: running, soccer, weightlifting, swimming, CrossFit, tennis, and yoga. Based on the MET Compendium of Physical Activities.

Data verified · July 2026
Edited by Martín Rodríguez
Formula verified by automated tests
Private — runs on your device

Suggest an improvement

Calculator Free · Private

Edited by: Martín Rodríguez (editorial policy )

Suggest an improvement

See change history

Jul 2, 2026 — Shortened the summary and highlighted the formula and key values.

🧮 Keep calculating

Swimming Calories Burned Calculator by StyleCalculate calories burned swimming by style (crawl, breaststroke, backstroke, butterfly), weight, and duration. Includes MET table for all strokes and comparison with other sports.Cycling Calories BurnedCalculate kcal burned pedaling based on speed (leisure, moderate, race, spinning, MTB), weight, and time. With estimated km traveled.Padel Ranking Points Calculator — How Many to AdvanceCalculate exactly how many padel ranking points you need to move up a category in the AAP or APT system. Table from 7th to 1st category + minimum tournaments.Calories Burned Doing Household Chores (Calculator + Table)Calculate exactly how many calories you burn cleaning, vacuuming, gardening, or cooking by weight and duration. Uses MET values from Ainsworth's Compendium of Physical Activities — the CDC gold standard.

Want to change something?Edit any field and calculate again.

Instant resultIt recalculates in your browser, no page reload.

Fast and transparent

How to use this calculator

Follow this tool’s steps, then review its formula, assumptions, and limits below.

Step by step

Enter your data

Tap the Calculate button

Check the result

Per the CDC's Physical Activity Guidelines and the NIH-funded Compendium of Physical Activities (Ainsworth et al., 2011) — the gold standard used in US public health, ACSM exercise prescription, and Apple Watch/Fitbit calorie algorithms — this calculator estimates calories burned by sport using the MET (Metabolic Equivalent of Task) formula. Enter your body weight (lbs or kg), pick from 24 activities (running, cycling, soccer, weightlifting, CrossFit, swimming, yoga, more) and a duration. You'll get total kcal, kcal/min, and the MET applied. Useful for hitting the CDC-recommended 150 min/week of moderate activity, planning a caloric deficit, or sanity-checking your wearable (Stanford research found 10–30% overestimation on most fitness trackers).

When to use this calculator

You're in a caloric deficit and want to know how much your workout 'gives back' from the day's food.
You're comparing two activities to find the most time-efficient calorie burner (e.g., 45 min HIIT vs 1 h jogging).
You want to audit whether your Apple Watch / Garmin is overestimating your calorie burn.
You're a coach building weekly training plans where caloric volume matters (triathlon, marathon).
You want to explain to your nutritionist how much you're burning per session to adjust macros.

MET Values by Activity — Compendium of Physical Activities (Ainsworth et al., 2011)

Activity	MET	Intensity Level
Walking slow (1.9 mph / 3 km/h)	2.8	Light
Yoga	2.5	Light
Pilates	3.0	Light
Surfing (recreational)	3.0	Light
Weight training moderate	3.5	Light–Moderate
Cycling easy (<10 mph)	4.0	Moderate
Brisk walking (3.1 mph / 5 km/h)	4.3	Moderate
Skateboarding	5.0	Moderate
Weight training intense	6.0	Moderate–Vigorous
Swimming moderate	6.0	Moderate–Vigorous
Cycling moderate (12 mph)	6.8	Vigorous
Basketball (recreational)	6.5	Vigorous
Soccer	7.0	Vigorous
Tennis (recreational)	7.3	Vigorous
Zumba / dance cardio	7.3	Vigorous
Indoor climbing	7.5	Vigorous
Spinning / indoor cycling	8.5	Vigorous
Jogging (5 mph / 8 km/h)	8.3	Vigorous
CrossFit / HIIT	8.0	Vigorous
Padel (recreational)	6.0	Moderate–Vigorous
Running moderate (6.2 mph / 10 km/h)	9.8	Very Vigorous
Cycling intense (15–18 mph)	10.0	Very Vigorous
Swimming intense	10.0	Very Vigorous
Running fast (7.5 mph / 12 km/h)	11.5	Very Vigorous

Source: Compendium of Physical Activities, Ainsworth et al. (2011), NIH/ACSM-supported. Formula: Kcal/min = (MET × 3.5 × weight_kg) / 200

How it works

What Is MET and Why Is It the Standard

The MET (Metabolic Equivalent of Task) is the unit that measures how much energy an activity consumes compared to sitting at rest. Developed by the Compendium of Physical Activities (Ainsworth et al., published 1993, updated 2011), it's the international reference for epidemiology, nutrition, and sports medicine.

1 MET = 3.5 ml O2/kg/min = ~1 kcal/kg/hour (at rest)

An activity of 10 MET burns 10 times more energy than sitting still.

The Complete Formula

Kcal/min = (MET x 3.5 x weight_kg) / 200
Total Kcal = Kcal/min x duration_min

The number 200 is a conversion factor (3.5 ml O2 x 1 kcal per 5 L O2 x 60 min) built into the formula for convenience.

MET Values Table (Compendium 2011)

Running & Walking

Activity	MET
Walking slow (1.9 mph / 3 km/h)	2.8
Brisk walking (3.1 mph / 5 km/h)	4.3
Jogging (5 mph / 8 km/h)	8.3
Running moderate (6.2 mph / 10 km/h)	9.8
Running fast (7.5 mph / 12 km/h)	11.5
Running very fast (10 mph / 16 km/h)	14.5

Cycling

Activity	MET
Cycling easy (< 10 mph)	4.0
Cycling moderate (12 mph)	6.8
Cycling intense (15-18 mph)	10.0
Spinning / indoor cycling	8.5

Team & Racket Sports

Activity	MET
Soccer	7.0
Basketball (recreational)	6.5
Tennis (recreational)	7.3
Padel (recreational)	6.0
Volleyball	4.0

Gym, Swimming & Others

Activity	MET
Weight training moderate	3.5
Weight training intense	6.0
CrossFit / HIIT	8.0
Swimming moderate	6.0
Swimming intense	10.0
Yoga	2.5
Pilates	3.0
Indoor climbing	7.5
Zumba / dance cardio	7.3
Surfing (recreational)	3.0
Skateboarding	5.0

Kcal per 60 Minutes by Body Weight

Activity	132 lbs (60 kg)	165 lbs (75 kg)	198 lbs (90 kg)
Brisk walking	271	339	406
Jogging	523	654	785
Running (6.2 mph)	617	772	926
Running (7.5 mph)	724	906	1,087
Cycling moderate	428	536	643
Soccer	441	551	662
CrossFit	504	630	756
Weight training intense	378	473	567
Swimming intense	630	788	945
Yoga	158	197	236

Why Your Fitness Tracker Shows Different Numbers

Modern wearables (Apple Watch, Garmin, Polar, Fitbit) combine MET with:

1. Real-time heart rate monitoring.
2. Personal profile (age, sex, weight).
3. Proprietary algorithm from each brand.

This makes them more accurate for steady-state cardio (running, cycling) but they typically overestimate for weights and HIIT because HR spikes without proportional caloric expenditure. Academic studies (Stanford, 2017) found errors of up to +30% in commercial devices for strength training.

To Lose 1 kg (2.2 lbs) of Fat

1 kg of body fat = ~7,700 kcal (not 9,000 as the myth says; body fat includes water + connective tissue).

Combining diet + exercise:

Deficit of 500 kcal/day (250 from diet + 250 from exercise) = 1 kg every ~2 weeks.

Exercise only (no diet change): very difficult. Requires 1 hour of intense running every day for 2 weeks.

Conclusion: diet drives more weight loss than exercise. Exercise improves body composition, metabolic health, and compensates for social meals.

Limitations of MET

1. Population average: two people of equal weight can burn +/-15% differently due to technique, cardiovascular efficiency, and genetics.
2. Doesn't differentiate by sex: women with equal MET and weight typically burn ~5-10% less due to body composition differences.
3. Ignores afterburn (EPOC): HIIT and weights generate post-exercise consumption that MET doesn't capture (can add 5-15% extra).
4. Self-reported intensity: 'moderate' for a beginner is 'intense' for an athlete.
5. Doesn't account for altitude: running at 5,000 ft vs sea level has different energy costs.

Common Mistakes

1. Eating back all exercise calories: fitness trackers overestimate, so eating back 100% of reported calories often stalls weight loss.
2. Comparing cardio and weight training purely by calories: weights build muscle, which raises resting metabolism long-term.
3. Expecting significant weight loss from exercise alone: a 30-minute workout might burn 300 kcal -- one large cookie can be 400 kcal.
4. Confusing sweat with fat loss: sweating is water loss, not fat loss. You regain it when you rehydrate.

Example: 165 lb (75 kg) runner, 45 min at 6.2 mph (10 km/h)

Weight: 75 kg (165 lbs).

Activity: running moderate at 10 km/h (6.2 mph) = MET 9.8.

Duration: 45 minutes.

Formula: kcal/min = (MET x 3.5 x weight) / 200.

Kcal/min: (9.8 x 3.5 x 75) / 200 = 2572.5 / 200 = 12.86 kcal/min.

Total kcal: 12.86 x 45 = 578.7 kcal.

Comparison: the same person would burn only 236 kcal walking 45 min at 3.1 mph (MET 4.3).

Result: ~579 kcal in 45 minutes of running. Real burn varies +/-10-15% by intensity, technique, and terrain — and CDC notes a 154-lb (70 kg) adult burns roughly 590 kcal in 1 hour at this pace.

Worked examples

Case 1: 165 lb (75 kg) runner, 45 min at 6.2 mph

A 75 kg adult runs at a moderate 10 km/h (6.2 mph) for 45 minutes.

Weight: 75 kg. Activity: moderate running (MET 9.8). Duration: 45 min.

Formula: kcal/min = (MET × 3.5 × weight) / 200.

kcal/min = (9.8 × 3.5 × 75) / 200 = 12.86 kcal/min.

Total: 12.86 × 45 = 579 kcal.

You burn about 579 kcal in 45 minutes — roughly 12.9 kcal/min at MET 9.8. Real burn varies ±10–15% by technique, terrain and fitness.

Frequently asked questions

What is MET and why is it used instead of measuring calories directly?

MET (Metabolic Equivalent of Task) is the scientific standard unit expressing how much energy an activity burns compared to rest. Measuring calories directly requires indirect calorimetry (O2/CO2 masks) in a lab, which is impractical for daily use. MET, published in the Compendium of Physical Activities by Ainsworth, allows estimation with just weight, activity, and time -- with an average error of +/-10% for the general population.

Why do two people of the same weight burn different amounts doing the same sport?

MET assumes a population average, but actual expenditure varies by: body composition (muscle burns more than fat), cardiovascular efficiency (trained individuals burn less per km), technique (an efficient runner burns 15% less than a novice at the same speed), age, sex, and mitochondrial genetics. For a more personalized value, use a wearable with HR monitoring.

Is the Apple Watch or Garmin more accurate than this calculator?

Depends on the exercise. For steady-state cardio (running, cycling), wearables with HR and GPS are more accurate because they capture your actual intensity. For weights, HIIT, and CrossFit they typically overestimate by 20-30% because heart rate spikes without proportional caloric expenditure. A Stanford study (2017) showed mean errors of +27% for Apple Watch during strength training.

Does weight training really burn fewer calories than cardio?

During the session, yes: weights burn less than cardio (MET 3.5-6 vs 8-12). But the medium-term effect is the opposite: weights build muscle mass, which is metabolically active -- each extra pound burns ~6 kcal/day at rest. Over 6 months, a weights program can raise your basal metabolic rate by 100-200 kcal/day. Plus, weights generate EPOC (afterburn) that adds 5-15% post-workout.

How much exercise do I need to burn off a big meal?

A typical large meal (burger + fries + dessert) is about 1,200-1,500 kcal. To offset it, you'd need ~2 hours of moderate running, ~2.5 hours of CrossFit, or ~3 hours of soccer. This is why the better rule is: don't compensate individual meals with extra exercise. Adjust the rest of the day or the next day instead.

Does temperature affect calories burned?

Yes, but less than people think. Running in heat (85F+/30C+) burns 5-10% more due to thermoregulation (sweating, vasodilation). Running in cold burns slightly more from thermogenesis, but only if you're underdressed. The myth that 'sweating more = burning more fat' is false: sweating is losing water, not fat. You weigh less after exercise because you're dehydrated, not leaner.

How many calories does my body burn just by existing?

Your Basal Metabolic Rate (BMR) is the energy your body uses at rest for 24 hours. Simplified Mifflin-St Jeor formula: Men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. Women: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. A 165 lb (75 kg), 5'9" (175 cm), 35-year-old male burns ~1,700 kcal/day at rest. Add daily activity and exercise to get your TDEE (Total Daily Energy Expenditure).

Does the calculation work for HIIT or CrossFit with lots of rest periods?

The MET formula assumes sustained intensity. If you do CrossFit with long rest breaks between WODs, the average intensity is lower. Practical rule: if in 45 minutes of training you were 30 minutes moving intensely and 15 minutes resting, apply MET 8 (CrossFit) for those 30 minutes, not the full 45. This calculator is conservative because it uses average MET, so for HIIT with rest periods, the values are usually fairly realistic.

Sources & references

Update history

Log of data, formula and content changes for this calculator.

Jul 02, 2026Shortened the summary and highlighted the formula and key values.

Methodology & trust

Editorial

Sports calculator with its formula verified automatically against CDC - Physical Activity Basics & Guidelines for Americans, per our editorial policy and methodology.

Updates

Updated: July 2026. Parameters are verified periodically against the cited sources.

Privacy

Calculations run 100% in your browser. We do not store or transmit your data.

Limitations

Indicative results. For critical decisions, consult a professional.

📌 How to cite this calculator

Rodríguez, M. (2026). Calories Burned by Sport & Activity. Hacé Cuentas. https://hacecuentas.com/en/calories-burned-calculator

Content licensed under CC-BY 4.0 — reuse it citing the source with a link to Hacé Cuentas.

✉️ Report an error in this calculator