Calculate exactly how many calories you burn during any activity. Based on scientific MET values from the Adult Compendium of Physical Activities.
How many calories burned during volleyball depends significantly on the format and intensity. Recreational indoor volleyball burns about 220 calories per hour, while high-intensity competitive beach volleyball can exceed 600 calories per hour due to the increased resistance of sand and constant movement.
How many calories does cleaning burn? Light cleaning burns 140-175 calories per hour, while vigorous scrubbing and mopping can burn 230-290 calories per hour. House cleaning is a surprisingly effective moderate-intensity exercise that engages your core, arms, and legs.
How many calories does aerobics burn? Low-impact aerobics burns 365-460 calories per hour, while high-impact HIIT aerobics can burn 550-735 calories per hour. Aerobics is a powerful cardiovascular workout combining rhythmic exercise with strength training.
How many calories does mowing the lawn burn? Using a power mower burns 275-330 calories per hour, while a manual push mower burns 365-440 calories per hour - 30-40% more due to the added physical effort.
How many calories does kettlebell training burn? Moderate kettlebell workouts burn 490-590 calories per hour, while intense HIIT kettlebell sessions can burn 610-735 calories per hour. Kettlebell training combines strength, cardio, and flexibility in one powerful workout.
How many calories does bodyweight cardio burn? Jumping jacks, high knees, and mountain climbers burn 490-590 calories per hour. Burpees and intense HIIT circuits can burn 610-735 calories per hour with no equipment needed.
How many calories burned snowshoeing? Vigorous snowshoeing burns 500-800 calories per hour. Backcountry deep snow trekking can exceed 700 calories per hour.
How many calories burned during archery? Target archery burns 200-370 cal/hr. Bowhunting with walking and stalking can burn up to 368 cal/hr.
How many calories burned playing squash? Competitive squash burns approximately 800-1000 cal/hr, making it one of the highest calorie-burning sports.
How many calories burned sleeping? A 155-pound person burns ~370-400 calories during 8 hours of sleep maintaining vital functions.
How many calories burned sitting? Sitting burns approximately 80-110 calories per hour. Over an 8-hour workday, that is 640-880 calories without moving from your desk.
How many calories burned cooking? Cooking burns 120-260 calories per hour depending on activity level. Vigorous chopping and kneading burns up to 260 cal/hr.
How many calories burned bowling? Bowling burns 200-330 calories per hour. A typical 3-game league session (90 min) can burn 400-500 calories.
How many calories burned standing? Standing burns 100-150 calories per hour — 20-30% more than sitting. Over an 8-hour shift, that is 800-1200 calories.
How many calories burned singing? Singing burns 120-260 calories per hour. Stage performances with movement can burn 260+ cal/hr.
How many calories burned gardening? Gardening burns 200-400 cal/hr. Heavy activities like digging and mowing burn 400+ cal/hr.
How many calories burned washing a car? Hand-washing burns 200-330 cal/hr. A typical 30-45 min session burns 130-250 calories.
How many calories burned skateboarding? 350-600 cal/hr. Aggressive trick skating and competition can push above 500 cal/hr.
How many calories burned playing sports games? Casual games burn 200-500 cal/hr. Vigorous games like kickball and tag burn 400+ cal/hr.
How many calories does running burn? A 155-lb person burns 360-400 calories running at 6 mph for 30 minutes. Walking at 3.5 mph burns about 150 calories in the same time.
How many calories does hiking burn? A 155-lb person burns 370-500 calories per hour on moderate trails. Steep mountain hiking and backpacking can burn 500-700+ calories per hour.
How many calories does cycling burn? A 155-lb person burns 260-560 calories in 30 minutes depending on intensity. Racing at 16+ mph can exceed 750 calories per hour.
How many calories does swimming burn? A 155-lb person burns 250-500 calories in 30 minutes depending on stroke. Butterfly burns the most at 13.8 MET.
How many calories does weightlifting burn? A 60-minute vigorous session burns approximately 400-500 calories. The true benefit lies in the resting metabolic increase from muscle repair.
How many calories does bench pressing burn? Moderate bench press sessions burn about 368 calories per hour. It is a full upper-body engagement exercise.
How many calories do crunches burn? A 15-minute moderate crunch session burns approximately 80-110 calories. Crunches isolate the abs more effectively than sit-ups.
How many calories do deadlifts burn? A standard 60-minute deadlift session burns approximately 350-550 calories. It recruits the most muscle mass of any single lift.
How many calories do lunges burn? A 30-minute typical lunge session burns approximately 150-250 calories. Lunges engage the core and smaller auxiliary muscles highly.
How many calories does planking burn? A 10-minute standard plank hold burns approximately 40-65 calories. Planking builds significant core strength and muscular endurance.
How many calories do pull-ups burn? A 15-minute vigorous pull-up session burns approximately 140-180 calories. Because they engage the lats, biceps, core, and grip simultaneously, pull-ups are highly demanding.
How many calories do push-ups burn? A 15-minute vigorous push-up session burns approximately 130-180 calories. Push-ups require significant core stabilization to maintain a straight spine.
How many calories do sit-ups burn? A 15-minute vigorous sit-up session burns approximately 90-130 calories. Sit-ups engage the core and hip flexors.
How many calories does squatting burn? A vigorous 60-minute squat session can burn between 300 and 600 calories depending on intensity and body weight.
How many calories does ballet burn? A 60-minute ballet class burns approximately 300-450 calories depending on intensity and body weight.
How many calories does 45 minutes of Barre burn? A typical class burns between 250 and 350 calories for an average adult.
How many calories does 1 hour of dancing burn? On average, one hour of moderate dancing burns between 300 and 500 calories.
Does Hip-Hop dancing burn a lot of calories? Depending on the tempo and complexity, you can burn between 400 and 800 calories per hour.
How many calories does Salsa dancing burn? A typical 60-minute class burns between 300 and 450 calories for an average adult.
How many calories does badminton burn? Badminton burns between 350 and 750 calories per hour depending on intensity.
How many calories does a full basketball game burn? A 48-minute game burns between 470 and 650 calories for an average player, depending on intensity.
How many calories does racquetball burn? Racquetball burns between 370 and 955 calories per hour depending on intensity.
How many calories does tennis burn per hour? Tennis burns between 295 and 800 calories per hour depending on the format and intensity.
How many calories does water polo burn? Water polo burns between 7.0-14.0 MET depending on intensity. A competitive match burns approximately 440 calories in 30 minutes for a 155-pound person.
How many calories does wrestling burn? Wrestling burns 290-880 calories per hour depending on intensity. Competitive training burns 490-590 cal/hr.
How many calories does boxing burn? Boxing burns between 500 and 1,000+ calories per hour depending on technique and tempo.
How many calories does fencing burn? Fencing burns between 300 and 735 calories per hour depending on intensity.
How many calories does a kickboxing class burn? A typical 45-60 minute kickboxing class burns between 500 and 800 calories for most people.
How many calories do martial arts burn per hour? Martial arts burn between 250 and 800+ calories per hour depending on the style.
How many calories does aquatic cycling burn? Aquatic cycling burns approximately 290-440 calories per 30 minutes for a 155-pound person depending on intensity.
How many calories does kayaking burn? Kayaking burns between 110 and 810 calories per hour depending on intensity.
How many calories does paddle boarding burn? Stand-up paddle boarding (SUP) burns between 130 and 590 calories per hour depending on intensity and water conditions.
How many calories does scuba diving burn? Scuba diving burns approximately 250-400 calories per 30 minutes for a 155-pound person depending on dive depth and conditions.
How many calories does snorkeling burn? Snorkeling burns between 3.0-7.5 MET depending on intensity. Active snorkeling burns approximately 180-220 calories in 30 minutes for a 155-pound person.
How many calories does surfing burn? Surfing burns between 4.0-10.0 MET depending on intensity. Active surfing burns approximately 250-300 calories in 30 minutes for a 155-pound person.
How many calories does 10 minutes of jump rope burn? A 155-pound person burns approximately 150-200 calories jumping rope for 10 minutes at moderate intensity.
How many calories does medicine ball training burn? Medicine ball training burns 200-400 calories per 30 minutes for a 155-pound person depending on intensity.
How many calories do resistance bands burn? Resistance band exercises burn 165-350 calories per 30 minutes for a 155-pound person depending on intensity.
How many calories does strength training burn? Strength training burns 175-630 calories per 30 minutes for a 70kg person, depending on intensity.
How many calories does TRX suspension training burn? TRX suspension training burns approximately 220-440 calories per 30 minutes for a 155-pound person, depending on intensity.
How many calories does 30 minutes on a treadmill burn? A 155-pound person burns approximately 150 calories walking at 3.5 mph for 30 minutes, or 300-400 calories running at 6.0 mph.
An average 45-minute class burns between 400-600 calories depending on your weight and effort. High-intensity interval classes (HIIT) can burn upwards of 700 calories if you push near your max heart rate during sprints.
A standard 60-minute Pilates session burns approximately 250-400 calories for an average weight adult. Reformer and Power Pilates sessions can push the burn toward the higher end of this range.
Calculate how many calories you burn doing yoga based on your weight, duration, and style
Turn your dance moves into data. Get accurate calorie burn results for your Zumba sessions.
Measure your energy output on the slopes. Accurate for both Downhill and Cross-Country skiing.
Glide your way to fitness. Calculate the burn from the rink to the frozen pond.
From snowboarding to shoveling. Discover how the cold turns up the heat on your metabolism.
The cold burns more. accurate calorie estimates for snow trekking and winter backpacking.
Master the gradient. Build the power. Calculate the energy of Every Slope.
From the tee box to the green, find out how much energy your round actually burns.
Measure the adventure fitness benefits of canopy tours.
Calculate how much energy you expend while building, sawing, and lifting materials during carpentry work.
Calculate calories burned while typing, coding, and performing computer work at a desk.
Calculate calories burned while practicing and performing on various musical instruments.
How many calories do battle ropes burn? Battle rope training burns 350-560 calories per 30 minutes. High-intensity wave and slam drills are among the most efficient calorie-torching exercises available, rivaling sprinting and rowing for total energy expenditure.
How many calories does rowing burn? Rowing burns 400-800 calories per hour depending on stroke rate and intensity. Rowing is one of the most efficient full-body cardio exercises, engaging 86% of your muscles with every stroke — legs, core, back, and arms in a single fluid movement.
How many calories does the elliptical burn? The elliptical trainer burns 350-600 calories per hour depending on resistance and stride rate. As a zero-impact exercise, it is ideal for joint-friendly cardio that still delivers serious calorie expenditure — rivaling running and cycling.
How many calories does stair climbing burn? Climbing stairs burns 400-700 calories per hour depending on pace and load. At 9.0 MET, vigorous stair climbing burns more calories per minute than jogging — and you can do it anywhere with a staircase.
How many calories does CrossFit burn? CrossFit WODs burn 500-800 calories per hour depending on the workout style. High-intensity MetCon workouts and AMRAP circuits are among the most calorie-dense training methods available, combining Olympic lifts, gymnastics, and metabolic conditioning.
How many calories does shoveling snow burn? Shoveling snow burns 400-700 calories per hour depending on snow density and pace. Heavy wet snow shoveling is one of the most physically demanding winter activities, rivaling cross-country skiing for calorie expenditure.
Our calories burned calculators use scientifically validated MET (Metabolic Equivalent of Task) values from the 2024 Adult Compendium of Physical Activities. Simply select your activity, enter your weight and duration, and get an accurate estimate of calories burned.
Select from 74+ activities including sports, exercises, and daily tasks.
Input your weight (kg or lbs) and activity duration in minutes.
Instantly see calories burned, weekly projections, and food equivalents.
MET (Metabolic Equivalent of Task) is a physiological measure expressing the energy cost of physical activities.1 MET equals the energy you expend at rest. An activity with 4 METs burns 4 times the calories compared to resting. Our calculators use these MET values to provide accurate calorie estimates.
Explore our comprehensive collection of calorie calculators organized by activity type
Our calculators use scientifically validated MET values from the 2024 Adult Compendium of Physical Activities. While individual calorie burn can vary by ±10-15% based on fitness level and technique, our estimates are among the most accurate available.
Key factors include your body weight, activity intensity, duration, fitness level, age, and muscle mass. Heavier individuals burn more calories for the same activity. Our calculators account for weight and intensity.
To maximize calorie burn: increase intensity or duration, incorporate interval training, add strength training to build muscle, and stay consistent with your workouts. Higher-intensity activities have higher MET values and burn more calories per minute.
It depends on your goals. For weight loss, create a moderate deficit but don't starve yourself. For maintenance or muscle building, you may need to replace some exercise calories. Consult a nutritionist for personalized advice.
