How to Use This Calorie Burn Guide
This page lists 55 pre-calculated calorie burn scenarios organized by exercise category. Each row shows the activity, duration, MET value, and estimated calorie burn for a 155 lb person. Click any row to view a detailed breakdown with calorie estimates for five different body weights (130, 155, 180, 205, and 230 lbs), the calculation formula, and tips for maximizing your workout.
If you need a personalized daily calorie estimate based on your age, height, weight, and activity level, use our daily calorie calculator.
Understanding Calorie Burn and Exercise
The number of calories you burn during exercise depends on three main factors: the intensity of the activity, your body weight, and the duration of the exercise. More intense activities like running, jump rope, and HIIT burn more calories per minute than lower-intensity exercises like walking or yoga. However, lower-intensity activities can be sustained for longer periods and may be more appropriate depending on your fitness level and goals.
All calorie estimates on this page use the MET (Metabolic Equivalent of Task) method, which is the scientific standard for quantifying exercise intensity. A MET value of 1.0 represents the energy you burn sitting at rest. An activity with a MET of 5.0 burns five times more energy than resting. MET values have been measured in laboratory settings for hundreds of activities and compiled in the Compendium of Physical Activities.
The formula is simple: Calories = MET × weight (kg) × duration (hours). This means a heavier person burns more calories doing the same activity because more energy is required to move a larger body mass. Similarly, exercising for a longer duration burns more total calories, even at a moderate intensity.
Choosing the Right Exercise for Your Goals
For weight loss, creating a calorie deficit is essential. High-MET activities like running (MET 9.8-11.8), jump rope (MET 12.3), and stair climbing (MET 9.0) offer the most efficient calorie burn per minute. However, the best exercise is one you enjoy and can stick with consistently. A 30-minute walk done daily will burn more calories over a week than a single intense HIIT session.
For cardiovascular health, the American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. For general fitness and well-being, a mix of cardio, strength training, and flexibility work provides the most comprehensive benefits.
Explore each activity page for detailed calorie breakdowns, comparison tables, and personalized tips to get the most from your workouts.