Calories burned equal the activity MET value times your weight in kilograms times the hours spent. One MET is the energy you use sitting quietly, about 1 kcal per kilogram per hour. Values come from the Compendium of Physical Activities, the standard research reference.
Does sleeping burn calories?
Yes. At 0.95 MET, a 70 kg person burns about 66 kcal an hour asleep, or roughly 530 kcal over eight hours. Sleep is not a weight loss method, but short sleep raises hunger hormones and can lead to eating more. See the BMI calculator for the link between sleep and weight.
Calories per 30 minutes at 70 kg
Activity
kcal
Walking, normal
123
Yoga
88
Cycling, moderate
280
Jogging
245
Running, 10 km/h
343
Jump rope
413
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Frequently asked questions
How many calories do I burn in a day?
Your resting rate plus activity. Most adults burn 1,600 to 3,000 kcal a day. Use the calorie calculator for a personal figure.
Why do heavier people burn more?
Moving more mass takes more energy, so the formula multiplies by body weight.
Are these numbers exact?
No. Real values vary with fitness, technique and conditions by 10 to 20 percent.
Which activity burns the most?
Intense activities such as jump rope, running and stair climbing burn the most per minute, but the best activity is one you will keep doing.