Activity Energy Calculator Hub
One organized place to explore how much energy different activities use — from brisk walks and gym sessions to sports, trail days, and everyday household tasks. Every calculator follows the same transparent method, cites its data source, and explains its formula in plain language.
How this hub works
All 69 calculators on this page share one foundation: the Compendium of Physical Activities (Ainsworth et al., 2011), the standard reference that assigns each activity an intensity value. The estimate follows the widely used formula:
Energy = intensity value × body weight (kg) × duration (hours)
- Pick a category — cardio, strength, sports, outdoor, or everyday household movement.
- Enter your weight and duration — each tool explains its inputs and assumptions.
- See the full breakdown — every result shows the value used and the step-by-step math, so you can check the estimate yourself.
Estimates are generalized averages, not personal measurements. Two people doing the same activity can differ based on pace, technique, and body composition — treat every number as a ballpark, not a verdict.
🏃 Cardio & Movement21
Steady-state and rhythmic activities — walking, rowing, elliptical, dance-based workouts and more.
Aqua / Low-Impact Cardio
Aqua Calories Moderate Intensity
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Arc Trainer
Arc Calories Per Km
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Barre
Barre Calories Burned
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Bodyboarding
Bodyboarding Calories Per 10 Minutes
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Dynamic Movement
Dynamic Calories Per 25 Minutes
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Elliptical Trainer
Elliptical Calories Per Mile
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Freestyle Movement
Freestyle Calories Per 20 Minutes
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Hill Walking
Hill Calories Per 5 Minutes
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Indoor Cycling / Spin
Spin MET
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Jump Rope
Rope Calories Moderate Intensity
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Jumping
Jump Calories Per 5 Minutes
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Leaping / Plyo
Leap Calories Per Session
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Power Movement
Power Calories Per 20 Minutes
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Resistance Band
Band Calories For Beginners
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Rowing
Row Calories Moderate Intensity
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Split Training
Split Calories Per 20 Minutes
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Sprinting
Sprinting Calories Vigorous Intensity
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Stretching
Stretching Calories Per 10 Minutes
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Walking
Walk Calories Per 60 Minutes
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Windsurfing
Windsurfing Calories Light Intensity
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Zumba
Zumba Calories Vigorous Intensity
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💪 Strength & Bodyweight13
Resistance-focused movement — from kettlebells and deadlifts to push-ups and core work.
Bicep Curls
Curl Steps Equivalent
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Bridge Exercise
Bridge Calories Per Km
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Climbing Workouts
Climbers Steps Equivalent
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Crunches
Crunch Steps Equivalent
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Deadlifts
Deadlift Calories Per Mile
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Hip Mobility
Hip Calories Per 20 Minutes
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Kettlebell Training
Kettlebell Steps Equivalent
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Kicking Drills
Kicks Calories Per 25 Minutes
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Medicine Ball
Medicine Calories Vigorous Intensity
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Overhead Press
Press Calories Per Hour
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Push-ups
Push-up Calories Per 45 Minutes
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Shoulder Raises
Raise Calories Per 60 Minutes
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Training Drills
Drill Calories Burned
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⚽ Sports & Games16
Recreational and competitive play, from pickleball and soccer to casual catch.
Carrying Items
Carrying Calories Per 20 Minutes
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Carrying Loads
Carry Calories Per 45 Minutes
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Croquet
Croquet Calories Moderate Intensity
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Dodgeball
Dodgeball Calories Light Intensity
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Driving
Car Calories Per 5 Minutes
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Field Hockey
Hockey Calories Per 15 Minutes
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Ice Skating
Ice Calories Per Session
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Judo
Judo Calories For Beginners
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Pickleball
Pickleball Calories Per 20 Minutes
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Playing Catch
Catch Calories Per 15 Minutes
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Pétanque
Pétanque Calories Per 5 Minutes
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Skateboarding
Skateboarding Calories Per 45 Minutes
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Sledding
Sled Steps Equivalent
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Soccer
Soccer Calories Per Hour
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Softball
Softball Calories Per 25 Minutes
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Tetherball
Tetherball Calories Per Session
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🥾 Outdoor & Trail4
Hiking, mountain routes, geocaching and open-air movement.
🧺 Everyday & Household15
Daily-life activity — cleaning, carrying, stairs, ironing and desk-friendly movement.
Calisthenics
Calisthenics Calories Per 45 Minutes
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Field Activities
Field Calories Per 5 Minutes
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Floor Exercise
Floor Calories Per Mile
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Household Cleaning
Cleaning Calories Burned
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Ironing
Ironing Calories Per 45 Minutes
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Mopping
Mopping MET
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Moving Furniture
Furniture Steps Equivalent
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Reformer Pilates
Reformer Calories For Beginners
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Rock Climbing
Rock Steps Equivalent
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Seated / Chair Activity
Chair Calories Per 30 Minutes
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Stacking
Stacking Calories Per 5 Minutes
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Stair Climbing
Stairs Calories Per Km
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Sweeping
Sweeping Calories Per Session
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Twist Movements
Twist Calories Per 10 Minutes
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Wakeboarding
Wakeboarding Calories For Beginners
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Our method, in one place
We keep every calculator consistent, so once you understand one, you understand them all:
1. One source. Intensity values come from the Compendium of Physical Activities, the peer-reviewed catalog used in exercise research worldwide.
2. One formula. Energy = intensity × weight × time. No hidden multipliers, no proprietary “algorithms.”
3. Full transparency. Each tool page shows the exact value used, a worked example, and a precision-notes section explaining where estimates drift from reality.
4. Clear limits. These are educational estimates for general curiosity and planning — they don’t account for individual metabolism, personal circumstances, or equipment differences.