How Are Burned Calories Calculated?
Calorie burn calculations are based on MET (Metabolic Equivalent of Task), a standard measure of the intensity of physical activities.
Formula
Calories = MET × Weight (kg) × Time (hours)
MET indicates how much energy an activity uses compared to resting (MET 1.0).
MET Values for Common Activities
| Activity | MET | Calories/hour (70kg) | |---|---|---| | Walking | 3.5 | 245 | | Running | 8.0 | 560 | | Cycling | 7.5 | 525 | | Swimming | 6.0 | 420 | | Yoga | 2.5 | 175 | | Weight lifting | 5.0 | 350 | | Jump rope | 10.0 | 700 | | Soccer | 7.0 | 490 |
Factors Affecting Calories Burned
- Body weight: Higher weight burns more calories
- Intensity: More intense exercise = more calories
- Duration: More time = more total calories
- Age and sex: Metabolism varies by individual
- Fitness level: Trained individuals may be more efficient
Recommendations
The WHO recommends at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week for adults. This equals burning approximately 1,000-2,000 extra calories per week.