The Complete Guide to Calories Burned During Exercise
By Arshi Khan, Founder of Just4Marketing · Last reviewed October 2026
How many calories a workout burns depends mainly on how hard the activity is and how much you weigh. Researchers summarise activity intensity with MET values, which make it possible to estimate energy use for almost anything from yoga to sprinting. This guide explains METs, shows typical burns for common activities, and covers why fitness trackers often disagree.
Where MET values come from
The Compendium of Physical Activities, maintained by exercise researchers, lists measured MET values for hundreds of activities. The figures are averages for adults, so they're a sound starting point rather than an exact measurement for any one person: fitness, technique, and effort all change the real burn.
Typical calories burned in one hour (70 kg person)
| Activity | MET | kcal per hour |
|---|---|---|
| Yoga (hatha) | 2.5 | 175 |
| Weight training, light | 3.5 | 245 |
| Walking briskly, 3.5 mph | 4.3 | 301 |
| Swimming, leisurely | 6.0 | 420 |
| Cycling, 12–13.9 mph | 8.0 | 560 |
| Running, 6 mph | 9.8 | 686 |
Using calorie estimates sensibly
Count active time only
Rest periods between sets or intervals burn far less. Enter the minutes you were actually moving.
Don't eat back every calorie
Exercise estimates are often optimistic. Many people find weight changes match expectations better if they count only part of the burn.
Combine with daily needs
Your total daily energy use includes your resting metabolism and everyday movement, not just workouts.
Frequently asked questions
What is a MET?
A MET (metabolic equivalent of task) compares an activity's energy use with sitting at rest, which is 1 MET. Brisk walking is about 4.3 METs — roughly four times the energy of resting — while running at 6 mph is about 9.8.
How are calories burned calculated?
Calories ≈ MET × body weight in kilograms × hours. A 70 kg person running at 6 mph (9.8 METs) for 30 minutes burns about 9.8 × 70 × 0.5 ≈ 343 kcal.
Why does my fitness tracker show a different number?
Trackers estimate from heart rate and movement and use their own models. Results can differ from each other and from MET estimates by 20% or more, especially for weight training and cycling.
Do heavier people burn more calories?
Yes. Moving more body weight takes more energy, so at the same activity and duration a 90 kg person burns roughly 29% more than a 70 kg person.