Calories burned calculator by sport
How many calories each sport burns per hour – calculated for your body.
Calories burned for all 31 sports
kcal per hour for an example person weighing 70 kg (35 years, 172 cm), from the calmest to the most intense variant. The calculator above shows your own value.
| Sport | kcal/h at 70 kg | MET | Planner max. |
|---|---|---|---|
| WalkingEndurance | 195–360 | 3–5.5 | 10 h |
| RunningEndurance | 425–720 | 6.5–11 | 3 h |
| HIITStrength | 455–720 | 7–11 | 1 h |
| Jump ropeEndurance | 720 | 11 | 1 h |
| SwimmingWater | 345–685 | 5.3–10.5 | 4 h |
| CyclingEndurance | 260–655 | 4–10 | 10 h |
| KettlebellStrength | 490–640 | 7.5–9.8 | 1.5 h |
| DancingEndurance | 390–640 | 6–9.8 | 4 h |
| Inline skatingEndurance | 490–640 | 7.5–9.8 | 4 h |
| SoccerBall sports | 455–620 | 7–9.5 | 2 h |
| Stair machineEndurance | 605 | 9.3 | 1.5 h |
| Indoor cyclingEndurance | 390–585 | 6–9 | 4 h |
| EllipticalEndurance | 325–585 | 5–9 | 4 h |
| ClimbingStrength | 520–575 | 8–8.8 | 3 h |
| Mountain bikingEndurance | 555 | 8.5 | 6 h |
| TennisBall sports | 390–520 | 6–8 | 3 h |
| HikingEndurance | 390–510 | 6–7.8 | 10 h |
| BoxingStrength | 380–510 | 5.8–7.8 | 2 h |
| CalisthenicsStrength | 250–490 | 3.8–7.5 | 2 h |
| BasketballBall sports | 490 | 7.5 | 2 h |
| Rowing machineEndurance | 325–475 | 5–7.3 | 3 h |
| AerobicsEndurance | 475 | 7.3 | 2 h |
| BadmintonBall sports | 455 | 7 | 2 h |
| Stair climbingEndurance | 445 | 6.8 | 2 h |
| Stand-up paddlingWater | 425 | 6.5 | 4 h |
| Strength trainingStrength | 230–390 | 3.5–6 | 3 h |
| Circuit trainingStrength | 325–390 | 5–6 | 2 h |
| Nordic walkingEndurance | 280–345 | 4.3–5.3 | 8 h |
| KayakingWater | 325 | 5 | 4 h |
| YogaRelaxed | 150–260 | 2.3–4 | 3 h |
| PilatesRelaxed | 115 | 1.8 | 2 h |
Total energy including resting metabolism, rounded to 5 kcal. MET values from the 2024 Adult Compendium of Physical Activities. “Planner max.” is our estimate of how long the sport can sensibly be kept up in one day.
What is a MET value?
MET stands for “metabolic equivalent” and tells you how much energy an activity needs compared with sitting quietly: 1 MET is sitting quietly, 4 MET four times as much. The calculator combines the Compendium MET values with your resting metabolism: kcal = MET × resting metabolism ÷ 24 × hours. That is why the result depends on height, weight, age and sex.
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<a href="https://10kburn.com/en/rechner">Calories burned calculator by sport – 10K Burn Challenge</a>For healthy, trained adults only. Burning 10,000 kcal in a day is extreme. Drink, eat, rest – and stop immediately at any warning sign. Safety & methodology
The calculator shows how many calories you burn per hour walking, running, cycling, swimming, strength training and 26 other sports – calculated for you, not for an average person. You enter height, weight, age and sex, nothing else.
It is based on your resting metabolic rate (Harris-Benedict) and the MET values of the 2024 Adult Compendium of Physical Activities. How we calculate is documented on the methodology page. All values are estimates, not measurements. For each of the four levels (5,000, 7,000, 8,500 and 10,000 kcal in 24 hours) you also see the average pace you would need. Your data stays in your browser.