ExerciseWalking (normal pace) (MET: 3.5)Walking (brisk) (MET: 4.5)Running (5 mph) (MET: 8)Running (6.2 mph) (MET: 10)Running (7.5 mph) (MET: 12)Cycling (moderate) (MET: 6.8)Cycling (vigorous) (MET: 10)Swimming (moderate) (MET: 6)Swimming (vigorous) (MET: 9.8)Weight training (moderate) (MET: 3.5)Weight training (vigorous) (MET: 6)HIIT (MET: 8)Yoga (MET: 2.5)Pilates (MET: 3)Spinning (MET: 8.5)CrossFit (MET: 8)Stationary bike (MET: 5.5)Elliptical (MET: 5)Rowing (MET: 7)Stair climbing (MET: 9)Dancing (MET: 5)Boxing/kickboxing (MET: 7.8)Soccer (MET: 7)Basketball (MET: 6.5)Tennis (MET: 7.3)

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Duration (min)

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Daily Calorie Calculator (TDEE)Exercise for Weight Loss GuideStrength Training for Fat Loss