Calories Burned by Activity: A Complete MET Values Guide
Understand MET values and how many calories different activities burn. From running to yoga to housework.
Not all exercise burns calories equally. A 30-minute run burns far more than 30 minutes of yoga. The key metric is MET — Metabolic Equivalent of Task — which measures how many times more energy an activity requires compared to sitting still.
Our Calories Burned Calculator uses validated MET values from the Compendium of Physical Activities for 20+ activities.
Highest-Burn Activities
Running at 7.5 mph (MET 11.5), stair climbing (MET 9.0), jump rope (MET 7.0), and HIIT workouts (MET 8.0) are among the highest calorie-burning activities. But duration matters too — a moderate 60-minute walk can burn more total calories than an intense 15-minute sprint.
To use calorie burn data effectively, pair it with your TDEE calculation. If you are a runner, the Pace Calculator helps you track intensity. For heart rate-based training, use the Target Heart Rate Calculator to find your fat-burning and cardio zones.
Recovery nutrition matters too. Check your protein needs and stay on top of hydration.
Try the Calculator
Put these concepts into practice with our free Calories Burned Calculator. No signup required.