Calories burned by activity
How many calories you burn depends on the activity, how hard you work, your body weight and the time. This table shows 61 activities for a 70 kg person, with the same data and formula as the Nibbs app. Open an activity to see other body weights, effort levels and paces.
Walking, running and cycling
| Activity | Effort or pace | MET | 30 min, 70 kg |
|---|---|---|---|
| Walking | 5 km/h | 3.8 | 98 kcal |
| Brisk walking | 6 km/h | 4.8 | 133 kcal |
| Jogging | 7.5 km/h | 7.8 | 238 kcal |
| Running | 10 km/h | 9.3 | 291 kcal |
| Treadmill | 6 km/h | 4.8 | 133 kcal |
| Cycling | 18 km/h | 6.8 | 203 kcal |
| Hiking | Moderate | 5.3 | 151 kcal |
| Trail running | Moderate | 9.3 | 291 kcal |
| Mountain biking | Moderate | 8.5 | 263 kcal |
Gym and home workouts
| Activity | Effort or pace | MET | 30 min, 70 kg |
|---|---|---|---|
| Weight training | Moderate | 3.5 | 88 kcal |
| HIIT workout | Moderate | 3.8 | 98 kcal |
| Bodyweight workout | Moderate | 3 | 70 kcal |
| Skipping rope | Moderate | 11.8 | 378 kcal |
| Stair climbing | Moderate | 6.8 | 203 kcal |
| Stationary bike | Moderate | 6.8 | 203 kcal |
| Elliptical | Moderate | 5 | 140 kcal |
| Rowing machine | Moderate | 5 | 140 kcal |
Swimming and water sports
| Activity | Effort or pace | MET | 30 min, 70 kg |
|---|---|---|---|
| Swimming | Moderate | 8 | 245 kcal |
| Breaststroke | Moderate | 7.8 | 238 kcal |
| Backstroke | Moderate | 7.15 | 215 kcal |
| Butterfly stroke | Moderate | 10.4 | 329 kcal |
| Water aerobics | Moderate | 5.5 | 158 kcal |
| Kayaking | Moderate | 5 | 140 kcal |
| Dragon boat | Moderate | 5.8 | 168 kcal |
| Paddleboarding | Moderate | 5 | 140 kcal |
| Snorkeling | Moderate | 5 | 140 kcal |
Racket sports
| Activity | Effort or pace | MET | 30 min, 70 kg |
|---|---|---|---|
| Badminton | Moderate | 5.5 | 158 kcal |
| Pickleball | Moderate | 4.5 | 123 kcal |
| Table tennis | Moderate | 4 | 105 kcal |
| Tennis | Moderate | 6.8 | 203 kcal |
| Squash | Moderate | 7.3 | 221 kcal |
| Padel | Moderate | 6 | 175 kcal |
Team sports
| Activity | Effort or pace | MET | 30 min, 70 kg |
|---|---|---|---|
| Futsal | Moderate | 7.8 | 238 kcal |
| Football | Moderate | 7 | 210 kcal |
| Basketball | Moderate | 7.5 | 228 kcal |
| Volleyball | Moderate | 4 | 105 kcal |
| Sepak takraw | Moderate | 4.5 | 123 kcal |
| Netball | Moderate | 7 | 210 kcal |
| Hockey | Moderate | 7.8 | 238 kcal |
| Cricket | Moderate | 4.8 | 133 kcal |
| Ultimate frisbee | Moderate | 8 | 245 kcal |
Boxing and martial arts
Dance, yoga and fitness classes
| Activity | Effort or pace | MET | 30 min, 70 kg |
|---|---|---|---|
| Zumba | Moderate | 4.8 | 133 kcal |
| Step aerobics | Moderate | 7.3 | 221 kcal |
| Hip-hop dance | Moderate | 4.3 | 116 kcal |
| Line dancing | Moderate | 5 | 140 kcal |
| Yoga | Moderate | 2.3 | 46 kcal |
| Pilates | Moderate | 2.8 | 63 kcal |
| Tai chi | Moderate | 3.3 | 81 kcal |
| Stretching | General rate | 2.3 | 46 kcal |
Outdoor and leisure
| Activity | Effort or pace | MET | 30 min, 70 kg |
|---|---|---|---|
| Bouldering | Moderate | 8.8 | 273 kcal |
| Golf | General rate | 4.5 | 123 kcal |
| Bowling | General rate | 3.8 | 98 kcal |
| Pool and snooker | General rate | 2.5 | 53 kcal |
| Archery | General rate | 4.3 | 116 kcal |
| Petanque | General rate | 3.3 | 81 kcal |
How we calculate these numbers
Calories burned = (MET − 1) × body weight in kg × time in hours
Nibbs uses MET values from the 2024 Adult Compendium of Physical Activities and the formula (MET − 1) × body weight in kg × hours. Taking away 1 MET leaves only the calories above your resting rate. Effort levels come from the Nibbs effort model. Walking, running and cycling use your average pace.
Common questions
Which activities burn the most calories?
In this table, the highest values for 30 minutes at a 70 kg body weight are skipping rope (about 378 kcal), butterfly stroke (about 329 kcal) and taekwondo (about 326 kcal). Each one uses the app's default effort level or the pace shown.
Why are these numbers lower than some other calculators?
Nibbs counts only the calories you burn above your resting rate. It takes away 1 MET, about 1 kcal per kg of body weight per hour, because your body burns that much even when you sit still. Calculators that count total calories include this resting energy, so their numbers are higher.
Log your workouts and your meals in one app
Nibbs estimates the calories for more than 1,200 exercises and tracks the food you eat, so you see both sides of your day.