Exercise Energy Chart
This interactive chart shows estimated energy expenditure for over 100 exercises and activities. Enter your body weight to see personalised kilojoule and calorie burn estimates for 30 and 60 minutes of each activity.
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Enter your weight to see personalised energy estimates for all 104 activities.
| Activity | MET | 30 min (kJ) | 60 min (kJ) |
|---|---|---|---|
| Running upstairs | 15 | 2,197 | 4,393 |
| Running (16 km/h) | 14.5 | 2,123 | 4,247 |
| Running (14.5 km/h) | 13.5 | 1,977 | 3,954 |
| Skipping rope (fast) | 12.3 | 1,801 | 3,602 |
| Cycling (racing, 26-30 km/h) | 12 | 1,757 | 3,515 |
| Squash | 12 | 1,757 | 3,515 |
| Running (12.9 km/h) | 11.8 | 1,728 | 3,456 |
| Running (11.3 km/h) | 11 | 1,611 | 3,222 |
| Martial arts (vigorous) | 10.3 | 1,508 | 3,017 |
| Cycling (fast, 22-26 km/h) | 10 | 1,464 | 2,929 |
| Skipping rope (moderate) | 10 | 1,464 | 2,929 |
| Soccer (game) | 10 | 1,464 | 2,929 |
| AFL / Rugby | 10 | 1,464 | 2,929 |
| Running (9.7 km/h) | 9.8 | 1,435 | 2,870 |
| Treadmill running (9.7 km/h) | 9.8 | 1,435 | 2,870 |
| Swimming (freestyle, vigorous) | 9.8 | 1,435 | 2,870 |
| Swimming (butterfly) | 9.8 | 1,435 | 2,870 |
| Step aerobics (vigorous) | 9.5 | 1,391 | 2,782 |
| Stair climbing machine | 9 | 1,318 | 2,636 |
| Cross-country skiing | 9 | 1,318 | 2,636 |
| Stationary bike (vigorous) | 8.5 | 1,245 | 2,489 |
| Spinning class | 8.5 | 1,245 | 2,489 |
| Rowing machine (vigorous) | 8.5 | 1,245 | 2,489 |
| Running (8 km/h) | 8.3 | 1,215 | 2,431 |
| Walking upstairs | 8 | 1,172 | 2,343 |
| Cycling (vigorous, 19-22 km/h) | 8 | 1,172 | 2,343 |
| Circuit training | 8 | 1,172 | 2,343 |
| HIIT workout | 8 | 1,172 | 2,343 |
| Bodyweight exercises (vigorous) | 8 | 1,172 | 2,343 |
| CrossFit | 8 | 1,172 | 2,343 |
| Basketball (game) | 8 | 1,172 | 2,343 |
| Tennis (singles) | 8 | 1,172 | 2,343 |
| Volleyball (beach) | 8 | 1,172 | 2,343 |
| Rock climbing | 8 | 1,172 | 2,343 |
| Water jogging | 8 | 1,172 | 2,343 |
| Dancing (vigorous, e.g. Zumba) | 7.8 | 1,142 | 2,284 |
| Boxing (sparring) | 7.8 | 1,142 | 2,284 |
| Step aerobics (moderate) | 7.5 | 1,098 | 2,197 |
| Aerobics (high impact) | 7.3 | 1,069 | 2,138 |
| Jogging (general) | 7 | 1,025 | 2,050 |
| Rowing machine (moderate) | 7 | 1,025 | 2,050 |
| Badminton (competitive) | 7 | 1,025 | 2,050 |
| Netball | 7 | 1,025 | 2,050 |
| Cycling (moderate, 16-19 km/h) | 6.8 | 996 | 1,992 |
| Walking uphill | 6 | 879 | 1,757 |
| Hiking | 6 | 879 | 1,757 |
| Weight lifting (vigorous) | 6 | 879 | 1,757 |
| Kettlebell training | 6 | 879 | 1,757 |
| Tennis (doubles) | 6 | 879 | 1,757 |
| Volleyball (game) | 6 | 879 | 1,757 |
| Horse riding (trotting) | 5.8 | 849 | 1,699 |
| Swimming (freestyle, moderate) | 5.8 | 849 | 1,699 |
| Moving furniture | 5.8 | 849 | 1,699 |
| Stationary bike (moderate) | 5.5 | 805 | 1,611 |
| Boxing (bag work) | 5.5 | 805 | 1,611 |
| Water aerobics | 5.5 | 805 | 1,611 |
| Mowing lawn (push mower) | 5.5 | 805 | 1,611 |
| Downhill skiing | 5.3 | 776 | 1,552 |
| Martial arts (moderate) | 5.3 | 776 | 1,552 |
| Swimming (breaststroke) | 5.3 | 776 | 1,552 |
| Walking (very brisk, 6.4 km/h) | 5 | 732 | 1,464 |
| Elliptical trainer | 5 | 732 | 1,464 |
| Aerobics (low impact) | 5 | 732 | 1,464 |
| Dancing (general) | 5 | 732 | 1,464 |
| Weight lifting (moderate) | 5 | 732 | 1,464 |
| Cricket (batting/bowling) | 5 | 732 | 1,464 |
| Skateboarding | 5 | 732 | 1,464 |
| Kayaking / canoeing | 5 | 732 | 1,464 |
| Rowing (on water, moderate) | 5 | 732 | 1,464 |
| Gardening (digging) | 5 | 732 | 1,464 |
| Playing with children (active) | 5 | 732 | 1,464 |
| Swimming (freestyle, light) | 4.8 | 703 | 1,406 |
| Swimming (backstroke) | 4.8 | 703 | 1,406 |
| Basketball (shooting around) | 4.5 | 659 | 1,318 |
| Badminton (social) | 4.5 | 659 | 1,318 |
| Walking (brisk, 5.6 km/h) | 4.3 | 630 | 1,259 |
| Treadmill walking (5.6 km/h) | 4.3 | 630 | 1,259 |
| Golf (walking, carrying clubs) | 4.3 | 630 | 1,259 |
| Cycling (leisure, <16 km/h) | 4 | 586 | 1,172 |
| Table tennis | 4 | 586 | 1,172 |
| Yoga (Vinyasa / Power) | 4 | 586 | 1,172 |
| Pilates (advanced) | 4 | 586 | 1,172 |
| Bodyweight exercises (moderate) | 3.8 | 556 | 1,113 |
| Horse riding (walking) | 3.8 | 556 | 1,113 |
| Gardening (general) | 3.8 | 556 | 1,113 |
| Raking leaves | 3.8 | 556 | 1,113 |
| Walking (moderate, 4.8 km/h) | 3.5 | 513 | 1,025 |
| Weight lifting (light) | 3.5 | 513 | 1,025 |
| Resistance bands | 3.5 | 513 | 1,025 |
| Golf (with cart) | 3.5 | 513 | 1,025 |
| Swimming (leisurely) | 3.5 | 513 | 1,025 |
| Cleaning (vigorous) | 3.5 | 513 | 1,025 |
| Housework (general) | 3.3 | 483 | 967 |
| Power plate / vibration training | 3 | 439 | 879 |
| Bowling | 3 | 439 | 879 |
| Surfing | 3 | 439 | 879 |
| Pilates (beginner) | 3 | 439 | 879 |
| Tai chi | 3 | 439 | 879 |
| Walking (slow, 3.2 km/h) | 2.8 | 410 | 820 |
| Pacing / fidgeting | 2.5 | 366 | 732 |
| Yoga (Hatha) | 2.5 | 366 | 732 |
| Stretching (light) | 2.3 | 337 | 674 |
| Cooking | 2 | 293 | 586 |
| Standing (general) | 1.8 | 264 | 527 |
Showing 104 activities for 70 kg body weight. Sorted by highest energy burn.
How It Works
Energy estimates use MET values from the Compendium of Physical Activities. For each exercise: Energy (kJ) = MET × body weight (kg) × duration (hours) × 4.184. Values are shown for 30 and 60 minute sessions.
Frequently Asked Questions
- Which exercise burns the most kilojoules?
- High-intensity activities like running (14+ km/h), skipping rope, and competitive squash burn the most energy - up to 3,500 kJ per hour for a 70 kg person. Swimming butterfly and cycling at race pace are also very high.
- Does body weight affect calories burned?
- Yes, significantly. A heavier person burns more energy doing the same activity because they are moving more mass. This is why the chart lets you enter your weight for personalised estimates.
- Are 30 minutes of exercise enough?
- For general health, Australian guidelines recommend at least 150 minutes of moderate-intensity exercise per week (about 30 minutes, 5 days). For weight loss, 45–60 minutes per session is more effective.
Related Tools
Kilojoules Burned Calculator
Calculate how many kilojoules (or calories) you burn during any exercise based on your weight and activity duration.
Calorie Burn Calculator
Calculate calories and kilojoules burned across any activity. Select from 100+ exercises with MET-based calculations.
Running Calorie Calculator
Calculate kilojoules and calories burned running at different speeds. Compare energy cost by pace and body weight.
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Disclaimer
This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.