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Calorie Burn Chart

With this Calorie Burn Chart you can quickly work out and compare how many calories you can burn with over 120 different activities and exercises.

This is a very handy tool for helping you to decide which activities to include in your lifestyle for burning lots of calories.

The Calorie Burn Chart shows the Metabolic Equivalent, or MET value for each listed activity. The MET is also known as “multiples of resting metabolic rate” and is basically a value used to compare the energy cost of different physical activities.

One MET is equivalent to your Basal Metabolic Rate, or BMR.

As you may know, your BMR is the number of calories your body burns each day whilst totally at rest – in other words, if you were laying in bed all day doing nothing. You can look at this as being the same as an engine that’s idling.

So what that means then, is that an activity like playing basketball for example, which has a MET of 8, will cause your body to burn 8 times as many calories as it would at rest.

You’ll also see that the Calorie Burn Chart below includes the number of calories the average woman would burn per hour whilst taking part in each activity. Now, unless you happen to be the statistically average woman (73.9kg, 23% body fat) these won’t apply to you. They’re just included for reference.

If you’d like to work out exactly how many calories your body would burn with each of these activities, instead of this Calorie Burn Chart you can use the Calorie Burn Calculator, which you’ll also find in the exercise section of the blog.

Alphabetical Calorie Burn Chart

Activity MET Average Calories/Hr
Aerobics, Low Impact 5 333
Aerobics, High Impact 7 466
Aerobics, Step, Low Impact 7 466
Aerobics, Step, High Impact 10 666
Aerobics, Aqua 4 267
Badminton, Social Game 4.5 300
Badminton, Comp Game 7 466
Baseball Game 5 333
Basketball, Shooting Baskets 4.5 300
Basketball Game 8 533
Bicycling, Less Than 16km/h 4 267
Bicycling, 16-19 km/h 6 400
Bicycling, 19-22.5 km/h 8 533
Bicycling, 22.5-25.5 km/h 10 666
Bicycling, 25.5-30.5 km/h 12 800
Bicycling, More Than 32.5 km/h 16 1,066
Bicycling, Stationary, Very Light 3 200
Bicycling, Stationary, Light 5.5 366
Bicycling, Stationary, Moderate 7 466
Bicycling, Stationary, Vigorous 10.5 700
Bicycling, Stationary, Very Vigorous 12.5 833
Bicycling, Off Road 8.5 566
Bowling 3 200
Boxing, Punching Bag 6 400
Boxing, Sparring 9 600
Calisthenics, Light to Moderate 3.5 233
Calisthenics, Vigorous 8 533
Circuit Training 8 533
Elliptical Trainer 7 466
Football Game, Touch 8 533
Football Game, Comp 9 600
Frisbee 3 200
Frisbee, Ultimate 8 533
Golf 4.5 300
Gymnastics 4 267
Handball, General 12 800
Handball, Team 8 533
Hiking, Cross Country 6 400
Hockey, Field or Ice 8 533
Horseback Riding 4 267
Ice Skating 7 466
Lacrosse 8 533
Lawn Bowls 3 200
Martial Arts 10 666
Motocross 4 267
Orienteering 9 600
Pilates 3.5 233
Polo 8 533
Pushups, Vigorous 6 400
Racquetball, Casual 6 400
Racquetball, Comp 10 666
Rock Climbing, Ascending 11 766
Rock Climbing, Rappelling 8 533
Roller Skating 7 466
Rope Jumping, Slow 8 533
Rope Jumping, Moderate 10 666
Rowing, Light 3 200
Rowing, Moderate 7 466
Rowing, Vigorous 12 800
Rowing, Stationary, Light 3.5 233
Rowing, Stationary, Moderate 7 466
Rowing, Stationary, Vigorous 8.5 566
Running, 7.5min/km 8 533
Running, 7.2min/km 9 600
Running, 6.25min/km 10 666
Running, 5.6min/km 11 733
Running, 5.0min/km 12.5 833
Running, 4.4min/km 14 933
Running, 4.2min/km 15 999
Running, 3.75min/km 16 1,066
Running, 3.4min/km 18 1,199
Running, Cross Country 9 600
Running, Jog/Walk Combination 6 400
Running, Up Stairs 15 999
Scuba Diving 7 466
Sex, Light 1 67
Sex, Moderate 1.3 87
Sex, Vigorous 1.5 100
Sit Ups, Vigorous 6 400
Skateboarding 5 333
Skiing, Cross Country, Moderate 8 533
Skiing, Down Hill, Moderate 6 400
Ski Machine 9.5 633
Snorkeling 5 333
Soccer, Casual 7 466
Soccer, Comp 10 666
Softball Game 5 333
Speed Skating, Comp 16 1,066
Squash Game 12 800
Stair Stepping Machine 6 400
Stretching 2.5 167
Surfing, Body or Board 3 200
Swimming, Leisurely 6 400
Swimming, Light to Moderate 7 466
Swimming, Vigorous 10 666
Swimming, Backstroke 7 466
Swimming, Breaststroke 10 666
Swimming, Butterfly 11 733
Table Tennis 4 267
Tai Chi 4 267
Tennis, Doubles 6 400
Tennis, General 7 466
Tennis, Singles 8 533
Trampoline 3.5 233
Volleyball, Social 3 200
Volleyball, Comp 8 533
Volleyball, Beach 8 533
Wakeboarding 6 400
Walking, 3.2km/h 2.5 167
Walking, 4.0km/h 3 200
Walking, 4.8km/h 3.3 220
Walking, 5.6km/h 3.8 253
Walking, 6.4km/h 5 333
Walking, 7.2km/h 6.3 420
Walking, 8.0km/h 8 533
Walking, Jog/Walk Combination 6 400
Walking the Dog 3 200
Water Polo 10 666
Water Skiing 6 400
Weight Lifting, Light to Moderate 3 200
Weight Lifting, Vigorous 6 400
Wrestling 6 400
Yoga 2.5 167

The Calorie Burn Chart below is the same chart, only the activities have been ordered from highest to lowest in MET value, for your convenience.

Ordered Calorie Burn Chart

Activity MET Average Calories/Hr
Running, 3.4min/km 18 1,199
Bicycling, More Than 32.5 km/h 16 1,066
Running, 3.75min/km 16 1,066
Speed Skating, Comp 16 1,066
Running, 4.2min/km 15 999
Running, Up Stairs 15 999
Running, 4.4min/km 14 933
Bicycling, Stationary, Very Vigorous 12.5 833
Running, 5.0min/km 12.5 833
Bicycling, 25.5-30.5 km/h 12 800
Handball, General 12 800
Rowing, Vigorous 12 800
Squash Game 12 800
Rock Climbing, Ascending 11 733
Running, 5.6min/km 11 733
Swimming, Butterfly 11 733
Bicycling, Stationary, Vigorous 10.5 700
Aerobics, Step, High Impact 10 666
Bicycling, 22.5-25.5 km/h 10 666
Martial Arts 10 666
Racquetball, Comp 10 666
Rope Jumping, Moderate 10 666
Running, 6.25min/km 10 666
Soccer, Comp 10 666
Swimming, Vigorous 10 666
Swimming, Breaststroke 10 666
Water Polo 10 666
Ski Machine 9.5 633
Boxing, Sparring 9 600
Football Game, Comp 9 600
Orienteering 9 600
Running, 7.2min/km 9 600
Running, Cross Country 9 600
Bicycling, Off Road 8.5 566
Rowing, Stationary, Vigorous 8.5 566
Basketball Game 8 533
Bicycling, 19-22.5 km/h 8 533
Calisthenics, Vigorous 8 533
Circuit Training 8 533
Football Game, Touch 8 533
Frisbee, Ultimate 8 533
Handball, Team 8 533
Hockey, Field or Ice 8 533
Lacrosse 8 533
Polo 8 533
Rock Climbing, Rapeling 8 533
Rope Jumping, Slow 8 533
Running, 7.5min/km 8 533
Skiing, Cross Country, Moderate 8 533
Tennis, Singles 8 533
Volleyball, Comp 8 533
Volleyball, Beach 8 533
Walking, 8.0km/h 8 533
Aerobics, High Impact 7 466
Aerobics, Step, Low Impact 7 466
Badminton, Comp Game 7 466
Bicycling, Stationary, Moderate 7 466
Elliptical Trainer 7 466
Ice Skating 7 466
Roller Skating 7 466
Rowing, Moderate 7 466
Rowing, Stationary, Moderate 7 466
Scuba Diving 7 466
Soccer, Casual 7 466
Swimming, Light to Moderate 7 466
Swimming, Backstroke 7 466
Tennis, General 7 466
Walking, 7.2km/h 6.3 420
Bicycling, 16-19 km/h 6 400
Boxing, Punching Bag 6 400
Hiking, Cross Country 6 400
Pushups, Vigorous 6 400
Racquetball, Casual 6 400
Running, Jog/Walk Combination 6 400
Sit Ups, Vigorous 6 400
Skiing, Down Hill, Moderate 6 400
Stair Stepping Machine 6 400
Swimming, Leisurely 6 400
Tennis, Doubles 6 400
Wakeboarding 6 400
Water Skiing 6 400
Weight Lifting, Vigorous 6 400
Wrestling 6 400
Bicycling, Stationary, Light 5.5 366
Aerobics, Low Impact 5 333
Baseball Game 5 333
Skateboarding 5 333
Snorkeling 5 333
Softball Game 5 333
Walking, 6.4km/h 5 333
Badminton, Social Game 4.5 300
Basketball, Shooting Baskets 4.5 300
Golf 4.5 300
Aerobics, Aqua 4 267
Bicycling, Less Than 16km/h 4 267
Gymnastics 4 267
Horseback Riding 4 267
Motocross 4 267
Table Tennis 4 267
Tai Chi 4 267
Walking, 5.6km/h 3.8 253
Calisthenics, Light to Moderate 3.5 233
Pilates 3.5 233
Rowing, Stationary, Light 3.5 233
Trampoline 3.5 233
Walking, 4.8km/h 3.3 220
Bicycling, Stationary, Very Light 3 200
Bowling 3 200
Frisbee 3 200
Lawn Bowls 3 200
Rowing, Light 3 200
Surfing, Body or Board 3 200
Volleyball, Social 3 200
Walking, 4.0km/h 3 200
Walking the Dog 3 200
Weight Lifting, Light to Moderate 3 200
Stretching 2.5 167
Walking, 3.2km/h 2.5 167
Yoga 2.5 167
Sex, Vigorous 1.5 100
Sex, Moderate 1.3 87
Sex, Light 1 67

Calorie Burn Chart Reference: MET data obtained from Ainsworth BE, Haskell WL, Whitt MC et al.
Compendium of physical activities: an update of activity codes and MET intensities.
Med Sci Sports Exerc 2000; 32(9): S498-S516 (suppl)

Please keep in mind that the MET and calorie values shown in this Calorie Burn Chart are only approximate figures.

A variety of factors, for example the intensity with which you perform any activity, can naturally affect how many calories you burn. Also note that this chart doesn’t take into account any environmental factors for the activities, such as running into the wind or up hills.

Any Calorie Burn Chart should therefore only be used as a guide.

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Fabian

Fabian

Fabian Colussi is a women's Bikini and Figure competition coach for natural athletes, certified personal trainer and gym instructor, and women's fitness consultant. He also has a background in martial arts, is an NLP Master Practitioner, and has a certification in Hypnotherapy. Fabian is a co-owner and co-founder of Million Dollar Baby Fitness.

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One Comment

  1. Octavia Eidschun
    26 November, 2011

    Thanks for posting this!

    Reply

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