KiloMateCalories burned calculator
Pick an activity, enter your weight and how long you did it, and this estimates the kilojoules and calories you burned. It uses MET values from the 2024 Adult Compendium of Physical Activities: MET × weight in kg × hours gives calories, and × 4.184 gives kJ. An 80 kg person walking briskly for 30 minutes burns about 803 kJ (192 calories).
kJ burned in 30 minutes, by activity
For an 80 kg adult. Scale up or down in proportion to your weight: at 60 kg it's three-quarters of these figures, at 100 kg it's a quarter more.
| Activity | METs | kJ | Calories |
|---|---|---|---|
| Yoga, hatha | 2.3 | 385 | 92 |
| Pilates, general | 2.8 | 469 | 112 |
| Weight training, multiple exercises, 8 to 15 reps | 3.5 | 586 | 140 |
| Walking, moderate pace (about 4.5 to 5.5 km/h) | 3.8 | 636 | 152 |
| Golf, walking and pulling clubs | 4.5 | 753 | 180 |
| Walking, brisk (about 5.6 to 6.3 km/h) | 4.8 | 803 | 192 |
| Cricket, batting, bowling and fielding | 4.8 | 803 | 192 |
| Weight training, squats and deadlifts | 5 | 837 | 200 |
| Rowing machine, under 100 watts, moderate | 5 | 837 | 200 |
| Elliptical, moderate effort | 5 | 837 | 200 |
| Walking, very brisk (6.4 to 7.1 km/h) | 5.5 | 920 | 220 |
| Hiking, cross country | 6 | 1,004 | 240 |
| Weight training, powerlifting or bodybuilding, vigorous | 6 | 1,004 | 240 |
| Stair climbing, general | 6.8 | 1,138 | 272 |
| Cycling, to or from work, own pace | 6.8 | 1,138 | 272 |
| Stationary bike, general | 6.8 | 1,138 | 272 |
| Tennis, general | 6.8 | 1,138 | 272 |
| HIIT, moderate effort | 7 | 1,172 | 280 |
| Netball | 7 | 1,172 | 280 |
| Soccer, casual | 7 | 1,172 | 280 |
| Jogging, self-selected pace | 7.5 | 1,255 | 300 |
| Circuit training with kettlebells, vigorous | 7.5 | 1,255 | 300 |
| Rowing machine, 100 to 149 watts, vigorous | 7.5 | 1,255 | 300 |
| Basketball, general | 7.5 | 1,255 | 300 |
| Cycling, 19 to 22 km/h, moderate effort | 8 | 1,339 | 320 |
| Running, about 8 km/h (7:30 min/km) | 8.5 | 1,423 | 340 |
| Running, about 10 km/h (6:00 min/km) | 9.3 | 1,556 | 372 |
| Running, about 11.3 km/h (5:20 min/km) | 11 | 1,841 | 440 |
| Running, about 12.9 km/h (4:40 min/km) | 12 | 2,008 | 480 |
What a MET is
A MET (metabolic equivalent) compares an activity's energy cost to sitting at rest. The Compendium defines 1 MET as 3.5 mL of oxygen per kg per minute, or about 1 calorie per kg per hour. Brisk walking at 4.8 METs uses roughly 4.8 times the energy of sitting still. The 2024 update covers 1,114 activities for adults aged 19 to 59, and 82% of its values are measured rather than estimated.
Using the number sensibly
Most sessions burn less than people expect, and the estimate can easily be out by a fair margin. So set your food target from your daily energy needs rather than trying to burn off meals, and train for strength, fitness and how you feel. The TDEE calculator estimates your maintenance at five activity levels, and the calorie calculator gives a target for your goal.
Fitness watches estimate exercise energy too, often from heart rate. Expect their numbers and this calculator's to differ. Pick one method and use it consistently.
Questions
How do I work out kilojoules burned during exercise?
Multiply the activity's MET value by your weight in kg and the hours you did it. That gives calories, because 1 MET is about 1 calorie per kg per hour. Multiply by 4.184 for kJ. An 80 kg person running at about 10 km/h (9.3 METs) for 30 minutes burns roughly 372 calories, or 1,556 kJ.
How many kJ does walking burn?
Brisk walking (about 5.6 to 6.3 km/h) is 4.8 METs in the 2024 Compendium. For an 80 kg person that is about 1,607 kJ (384 calories) an hour.
How many calories does weight training burn?
Less than most people expect. A general session of several exercises at 8 to 15 reps is 3.5 METs, so 30 minutes is about 586 kJ (140 calories) at 80 kg. Heavier, vigorous lifting sessions are rated 5 to 6 METs. Lifting is worth doing for strength and muscle, not for the kJ it burns.
How accurate is this?
It's a rough estimate. The Compendium's authors say the values don't reflect precise individual energy use, because resting metabolism differs with age, sex, height, weight and body composition. Fitness, technique and how hard you actually worked also change the real number.
Does this include the energy I'd burn anyway?
Yes. A MET value counts your resting energy use as well (resting quietly is 1 MET by definition), so this is the total for the time, not just the extra from exercise. For a short session the difference is small.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci 2024;13(1):6–12. MET values and activity codes as listed on pacompendium.com, read 28 October 2026. PMC
- Adult Compendium activity lists. pacompendium.com
- 1 calorie = 4.184 kJ (thermochemical calorie). NIST SP 811
General information only. MET values are for adults without health conditions that affect energy use. Speeds are converted from the Compendium's mph to km/h and rounded.
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