MET (Metabolic Equivalent of Task) is a measure of exercise intensity. 1 MET equals the energy you use at rest. Walking at moderate pace is about 3.5 METs, meaning it burns 3.5 times more energy than resting.

How many kilojoules should I burn per day?

The average Australian adult burns 8,000–10,000 kJ per day including basal metabolism and daily activities. For weight loss, aim to create a deficit of 2,000–3,000 kJ per day through a combination of diet and exercise.

Are the kJ burned values accurate?

MET-based calculations provide a good estimate but individual results vary based on fitness level, body composition, exercise technique, and environmental conditions. They are most accurate for moderate-intensity activities.

Kilojoules Burned Calculator

Find out how many kilojoules or calories you burn during exercise. Select from over 100 activities, enter your body weight and exercise duration, and get an instant energy expenditure estimate.

Enter Your Details

Activity

Body Weight

Duration

min

How It Works

Energy burned is calculated using MET (Metabolic Equivalent of Task) values: Energy (kcal) = MET × body weight (kg) × duration (hours). The result is converted to kilojoules by multiplying by 4.184.

Quick Reference

Activity	MET	kJ / 30 min	kcal / 30 min
Walking (5 km/h)	3.5	658	157
Cycling (moderate)	8.0	1,255	300
Running (10 km/h)	9.8	1,538	368
Swimming (freestyle)	5.8	1,093	261
Yoga	2.5	470	113
Weight training	6.0	1,130	270
Skipping rope	12.3	2,316	554

Based on 75 kg body weight, 30 minutes duration.

Frequently Asked Questions

What is a MET value?: MET (Metabolic Equivalent of Task) is a measure of exercise intensity. 1 MET equals the energy you use at rest. Walking at moderate pace is about 3.5 METs, meaning it burns 3.5 times more energy than resting.
How many kilojoules should I burn per day?: The average Australian adult burns 8,000–10,000 kJ per day including basal metabolism and daily activities. For weight loss, aim to create a deficit of 2,000–3,000 kJ per day through a combination of diet and exercise.
Are the kJ burned values accurate?: MET-based calculations provide a good estimate but individual results vary based on fitness level, body composition, exercise technique, and environmental conditions. They are most accurate for moderate-intensity activities.

How This Is Calculated

kcal = MET × weight (kg) × duration (hours) kJ = kcal × 4.184

MET: = Metabolic Equivalent of Task - measures exercise intensity relative to rest
weight: = body weight in kilograms
duration: = exercise time in hours (minutes ÷ 60)

1 MET = the energy cost of sitting quietly. MET values are from the Compendium of Physical Activities (Ainsworth et al.).

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Walking Calories & kJ Calculator

Calculate kilojoules and calories burned walking based on your weight, walking speed, and duration or distance.

Related Charts

Exercise Energy Chart (Kilojoules)

Energy expenditure in kilojoules burned per hour across various exercises at different body weights.

Exercise Energy Chart (Calories)

Calorie burn rates for different exercises and activities based on varying body weights.

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.