Calories Burned Carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace)
Carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) (boxes, groceries), level ground, moderate pace) is rated 4 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 35 | 53 | 70 | 105 | 158 | 210 | 315 |
| 55 kg | 39 | 58 | 77 | 116 | 173 | 231 | 347 |
| 60 kg | 42 | 63 | 84 | 126 | 189 | 252 | 378 |
| 65 kg | 46 | 68 | 91 | 137 | 205 | 273 | 410 |
| 70 kg | 49 | 74 | 98 | 147 | 221 | 294 | 441 |
| 75 kg | 53 | 79 | 105 | 158 | 236 | 315 | 473 |
| 80 kg | 56 | 84 | 112 | 168 | 252 | 336 | 504 |
| 85 kg | 60 | 89 | 119 | 179 | 268 | 357 | 536 |
| 90 kg | 63 | 95 | 126 | 189 | 284 | 378 | 567 |
| 95 kg | 67 | 100 | 133 | 200 | 299 | 399 | 599 |
| 100 kg | 70 | 105 | 140 | 210 | 315 | 420 | 630 |
| 110 kg | 77 | 116 | 154 | 231 | 347 | 462 | 693 |
| 120 kg | 84 | 126 | 168 | 252 | 378 | 504 | 756 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) at 70 kg (147 kcal) is roughly 1.5 bananas, 0.6 chocolate bars or 1.1 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) fits in a plan
At 4 MET this is moderate activity: 150 minutes a week meets the WHO minimum. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) burn?
About 147 kcal for a 70 kg person, 189 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) burn?
Around 294 kcal at 70 kg. Carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) is rated 4 MET (moderate intensity).
How long do I need to do Carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) to burn 500 calories?
About 103 minutes at 70 kg, or 80 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) is 4 MET (boxes, groceries), level ground, moderate pace).
Is Carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.