How calories burned are calculated
We use MET values from the Compendium of Physical Activities, a research catalogue of the energy cost of hundreds of activities. One MET is the energy you use sitting quietly. An activity with a MET of 4 uses about four times as much.
The net figure subtracts what you would have burned resting anyway. That is the number to compare with food if you are thinking about eating back exercise calories.
Calories burned in 30 minutes
| Activity | MET | 60 kg (132 lb) | 80 kg (176 lb) | 100 kg (220 lb) |
|---|---|---|---|---|
| Brisk walking | 4.3 | 135 kcal | 180 kcal | 225 kcal |
| Running, 9.7 km/h | 9.8 | 310 kcal | 410 kcal | 515 kcal |
| Cycling, 19–22 km/h | 8 | 250 kcal | 335 kcal | 420 kcal |
| Swimming laps, moderate | 5.8 | 185 kcal | 245 kcal | 305 kcal |
| Weight training, moderate | 3.5 | 110 kcal | 145 kcal | 185 kcal |
| Yoga, hatha | 2.5 | 80 kcal | 105 kcal | 130 kcal |
| Cricket | 4.8 | 150 kcal | 200 kcal | 250 kcal |
| Jumping rope | 11.8 | 370 kcal | 495 kcal | 620 kcal |
How accurate are these numbers?
MET values are averages from groups of people. Your own burn depends on fitness, effort, technique, terrain and heat, and can be 15 to 25% higher or lower. Fitter people often burn slightly less for the same activity because they move more efficiently.
Exercise also burns less than most people expect relative to food: a 30-minute brisk walk is roughly a banana and a half. That is why diet usually matters more for weight loss, and exercise matters more for fitness, mood and keeping weight off.
Frequently asked questions
How many calories does walking 10,000 steps burn?
Does heavier mean more calories burned?
Are smartwatch calorie counts accurate?
Reviewed and updated 22 October 2026. See how we calculate.