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Exercises

Measured at 82kg with Apple Watch Ultra

Over 700 kcal per hour

  • Running 8mph1080 kcal/hr
  • Cycling Fast870 kcal/hr
  • Jump Rope860 kcal/hr
  • Burpees820 kcal/hr
  • Running 6mph810 kcal/hr
  • Thrusters750 kcal/hr
  • Stair Climbing720 kcal/hr

500–700 kcal per hour

  • Swimming Freestyle700 kcal/hr
  • Boxing Bag Work700 kcal/hr
  • Battle Ropes680 kcal/hr
  • Kettlebell Swings640 kcal/hr
  • Rowing Machine630 kcal/hr
  • Cycling Moderate590 kcal/hr
  • Elliptical560 kcal/hr
  • Rucking 20kg540 kcal/hr
  • Hiking500 kcal/hr

Under 400 kcal per hour

  • Weight Training380 kcal/hr
  • Brisk Walking360 kcal/hr
  • Yoga Vinyasa330 kcal/hr
  • Walking295 kcal/hr
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Burn figures use an 82kg Apple Watch Ultra workout reference. Sources: USDA FoodData Central + Brand official nutrition (McDonald's USA, Burger King USA Nov 2022, Starbucks) + FatSecret / MyFoodData for HK/Korean/Japanese/Turkish dishes. Your own burn varies with weight, pace and terrain.

Last updated: 2026-09-29

© 2026 TrackMyBurn

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