Calories burned per activity
Estimate calories burned based on activity, body weight and duration. Formula: MET × weight (kg) × hours.
Enter your weight and duration to calculate
Indicative estimate. Real values vary based on individual parameters.
MET reference values
| Attività | MET |
|---|---|
| Running 10 km/h | 10 |
| Running 8 km/h | 8 |
| Walking 5 km/h | 3.5 |
| Brisk walking 6 km/h | 4.3 |
| Cycling 20 km/h | 8 |
| Cycling 15 km/h | 6 |
| Swimming | 8.3 |
| Yoga | 2.5 |
| Pilates | 3 |
| Strength training | 5 |
| HIIT | 8 |
| Football / Soccer | 7 |
| Basketball | 6 |
| Volleyball | 4 |
| Tennis | 7.3 |
| Rowing / Rowing machine | 7 |
| Climbing | 8 |
| Dancing | 5 |
How the MET formula works
MET measures the intensity of an activity relative to resting metabolism. MET=1 equals sitting; MET=10 is intense running.
The formula calories = MET × weight (kg) × hours is an estimate. Actual burn depends on age, sex, fitness level and intensity.
Walking at 5 km/h burns about 3.5 kcal/kg/h; running at 10 km/h burns about 10 — nearly three times more.
FAQ about calories burned
How many calories do I burn per day without exercise?
Basal metabolism (BMR) burns between 1400 and 2200 kcal/day just for vital functions, depending on weight, height, age, and sex. Add NEAT (non-exercise movement) and diet-induced thermogenesis.
Does swimming burn more calories than running?
It depends on intensity. Vigorous swimming has MET 8.3, similar to running at 8 km/h. Running at 10 km/h has MET 10. Both are highly efficient calorie-burning activities.
Does yoga burn calories?
Yes, but relatively few: MET 2.5 equals about 175 kcal/hour for a 70 kg person. The main benefits of yoga are flexibility, balance, and stress reduction, not calorie burn.
Should I eat more on workout days?
It depends on your goal. If you want to lose weight, you do not need to compensate all calories burned. If you want to maintain or gain muscle, eat at least half the extra calories burned above your base TDEE.
Related tools
Track your diet with dyllo
Set your goals, log meals with a sentence and monitor real progress.
Download the app