Nutrition1 min read·Updated March 9, 2026
How Many Calories Do Different Activities Burn?
A complete guide to calorie burn by activity type using MET values, and why exercise estimates are often overstated.
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The MET System
MET (Metabolic Equivalent of Task) values quantify exercise intensity relative to rest. MET 1 = resting; MET 8 = burning 8× resting calories.
Formula: Calories = MET × weight (kg) × duration (hours)
Example: 80 kg person running (MET 9.8) for 45 min: 9.8 × 80 × 0.75 = 588 calories
MET Values for Common Activities
- Walking (3 mph): MET 3.5 — ~280 cal/hr at 80 kg
- Brisk walking (4 mph): MET 5.0 — ~400 cal/hr
- Running (6 mph): MET 9.8 — ~784 cal/hr
- Cycling (moderate): MET 8.0 — ~640 cal/hr
- Swimming laps: MET 7.0 — ~560 cal/hr
- Weight training: MET 3.5–6.0 — ~280–480 cal/hr
- HIIT: MET 8.0–14.0 — ~640–1,120 cal/hr
Why Calorie Burn Estimates Are Inaccurate
Cardio machines and apps overestimate calorie burn by 20–70%. Fit people burn fewer calories for the same work (efficiency). Use estimates directionally — don't add food to "offset" exercise using app numbers.
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Frequently Asked Questions
Does building muscle increase resting calorie burn?
Yes, modestly — about 6 extra calories/day per pound of muscle. Gaining 10 lbs of muscle adds ~60 calories/day at rest.
Is it better to exercise before or after eating?
Timing doesn't significantly affect fat loss. Train fasted if convenient; eat beforehand if you perform better with food.