Health & Body Tables
Calorie Burn Table
Almost every calorie figure quoted by a treadmill, a watch or an app comes from the same source: a MET value multiplied by body weight and time. MET stands for metabolic equivalent of task, and it is a ratio — sitting quietly is defined as 1 MET, and any activity is expressed as a multiple of that resting rate. Walking at three miles an hour is about 3.5 METs, which means three and a half times the energy of sitting still.
The conversion to calories runs through oxygen. One MET is taken as 3.5 millilitres of oxygen per kilogram per minute, and metabolising a litre of oxygen releases roughly five calories. That gives the standard formula: calories per minute equals MET times 3.5 times body weight in kilograms, divided by 200. Every figure in these tables comes from it, which means they are consistent with each other and inherit the same limitations.
The main limitation is that a MET value is an average across people. It does not know whether you are fit, efficient, carrying a pack, or walking into a headwind. Two people of identical weight doing the same session can differ by 20% or more, and a machine that claims precision to the calorie is reporting an estimate with more confidence than it has earned.
There is also a gross versus net distinction worth knowing. The figures here are gross — total calories burned including the ones you would have burned anyway sitting down. To compare exercise against food, subtract the resting component, which is about one calorie per minute for a 155 lb person, giving a net figure noticeably below the gross one.
Calories burned in 30 and 60 minutes, by activity and body weight
| Activity | MET | 30 min at 155 lb | 30 min at 185 lb | 60 min at 155 lb |
|---|---|---|---|---|
| Sleeping | 0.9 | 33 | 40 | 66 |
| Sitting, desk work | 1.3 | 48 | 57 | 96 |
| Standing, light tasks | 1.8 | 66 | 79 | 133 |
| Walking the dog | 3.0 | 111 | 132 | 221 |
| Housework, general | 3.3 | 122 | 145 | 244 |
| Yoga | 3.0 | 111 | 132 | 221 |
| Golf, carrying clubs | 4.8 | 177 | 211 | 354 |
| Cycling, light effort | 5.8 | 214 | 256 | 428 |
| Swimming, moderate | 6.0 | 221 | 264 | 443 |
| Tennis, doubles | 6.0 | 221 | 264 | 443 |
| Weight training, vigorous | 6.0 | 221 | 264 | 443 |
| Hiking, cross country | 6.0 | 221 | 264 | 443 |
| Cycling, moderate | 7.5 | 277 | 330 | 554 |
| Running, 6 mph | 9.8 | 362 | 432 | 723 |
| Rowing machine, vigorous | 8.5 | 314 | 374 | 627 |
| Jump rope | 11.0 | 406 | 485 | 812 |
The MET formula scales linearly with body weight, so a heavier person burns more for the same work. It does not account for fitness, efficiency or afterburn.
Walking and running: cost per minute and per mile
| Speed | MET | kcal/30 min at 155 lb | Minutes per mile | kcal per mile |
|---|---|---|---|---|
| 2.0 mph | 2.8 | 103 | 30.0 | 103 |
| 2.5 mph | 3.0 | 111 | 24.0 | 89 |
| 3.0 mph | 3.5 | 129 | 20.0 | 86 |
| 3.5 mph | 4.3 | 159 | 17.1 | 91 |
| 4.0 mph | 5.0 | 185 | 15.0 | 92 |
| 5.0 mph | 8.3 | 306 | 12.0 | 123 |
| 6.0 mph | 9.8 | 362 | 10.0 | 121 |
| 7.0 mph | 11.0 | 406 | 8.6 | 116 |
| 8.0 mph | 11.8 | 436 | 7.5 | 109 |
Running costs roughly twice as much per minute as walking but not much more per mile, because it covers the distance in less time. Per mile, walking at 3.5 mph and running at 6 mph are closer than they feel.
Minutes needed to burn 500 calories at 155 lb
| Activity | MET | Minutes for 500 kcal | Distance equivalent |
|---|---|---|---|
| Walking, 3.5 mph | 4.3 | 95 | — |
| Cycling, moderate | 7.5 | 54 | — |
| Swimming, moderate | 6.0 | 68 | — |
| Running, 6 mph | 9.8 | 41 | — |
| Jump rope | 11.0 | 37 | — |
Figures are gross calories, not net of what you would have burned sitting down. Subtracting the resting component gives a smaller number and is the honest way to compare exercise against diet.
How to Use These Tables
- Estimate a session: find the MET, multiply by your weight in kilograms and by the minutes, then divide by 200 × 3.5 inverse — or use the per-minute formula MET × 3.5 × kg ÷ 200.
- Compare activities: per minute, running costs about three times walking; per mile, the gap is far smaller because the running takes less time.
- Compare against food: subtract roughly one calorie per minute of resting burn to get the net figure before setting it against a snack.
- Adjust for weight: the formula is linear, so a person 20% heavier burns about 20% more for the same work in the same time.
Common Questions
What exactly is a MET?
A metabolic equivalent of task is a ratio against resting metabolism, where sitting quietly is 1 MET. A value of 6 means the activity costs six times what sitting still costs, for the same body weight and the same duration.
Why does my watch disagree with this table?
Watches use heart rate in addition to or instead of METs, and heart rate responds to heat, caffeine, stress and fatigue as well as effort. The MET method is an average; the watch is a personal estimate with its own error. Neither is a measurement.
Do I burn fewer calories as I get fitter?
For the same speed, yes, slightly — fitter people are more economical. But the larger effect is that fitness lets you work harder for longer, which raises total burn. Perceived effort, not calories, is the better guide to progression.
Is gross or net the right figure for weight loss?
Net is the honest comparison against food, because it removes the calories you would have burned anyway. Gross overstates the effect of exercise on a calorie budget, sometimes by a third for easy activities.
Does walking really burn less per mile than running?
It depends on speed. Running burns about twice as much per minute, but because it covers the mile faster the per-mile figures are closer than most people expect. Very brisk walking at 4 mph is comparable per mile with slow jogging.
More Health & Body Tables
Sources
- Compendium of Physical Activities — MET values — Arizona State University, Healthy Lifestyles Research Center
- Physical activity guidelines for Americans, 2nd edition — U.S. Department of Health and Human Services
- General physical activities defined by level of intensity — Centers for Disease Control and Prevention
Filed with Health calculations.