How are burned calories calculated?
The calculation of burned calories is based on the MET (Metabolic Equivalent of Task), a standard measure of the intensity of physical activities. With your weight and exercise time, the calculator estimates how much energy you spend in each activity.
A person weighing 70 kg who runs for 30 minutes (MET 8.0) burns about 280 kcal. The same person walking for 30 minutes (MET 3.5) burns about 122 kcal.
Formula
Calories = MET × Weight (kg) × Time (hours)
MET indicates how much energy an activity uses compared to resting (MET 1.0). Running at a good pace (MET 8.0) uses 8 times more energy than sitting.
Step-by-step example
- Activity = running, MET = 8.0
- Weight = 70 kg, time = 0.5 hours (30 min)
- Calories = 8.0 × 70 × 0.5 = 280 kcal
Scenario table (70 kg, 30 minutes)
| Activity | MET | Calories in 30 min |
|---|---|---|
| Walking | 3.5 | 122 |
| Yoga | 2.5 | 88 |
| Weights | 5.0 | 175 |
| Cycling | 7.5 | 262 |
| Soccer | 7.0 | 245 |
| Running | 8.0 | 280 |
| Swimming | 6.0 | 210 |
| Jump rope | 10.0 | 350 |
MET values of common activities (per hour, 70 kg)
| Activity | MET | Calories/hour |
|---|---|---|
| Walking | 3.5 | 245 |
| Running | 8.0 | 560 |
| Cycling | 7.5 | 525 |
| Swimming | 6.0 | 420 |
| Yoga | 2.5 | 175 |
| Weights | 5.0 | 350 |
| Jump rope | 10.0 | 700 |
| Soccer | 7.0 | 490 |
Factors that affect calories burned
- Body weight: the more you weigh, the more calories you burn (the formula is linear).
- Intensity: harder exercise = more calories per minute.
- Duration: more time = more total calories.
- Age and sex: metabolism varies by person.
- Fitness level: trained people can be more efficient.
How to read the result
The result is an estimate: two people of the same weight can burn different amounts depending on body composition and real effort. To lose weight, remember that 1 kg of fat equals approximately 7,700 kcal: a daily deficit of 500 kcal (diet plus exercise) produces about 0.5 kg per week.
MET values are reference averages; actual expenditure depends on your intensity, terrain, weather, and fitness. This tool is educational and does not replace medical or sports professional advice.
Frequently asked questions
A 70 kg person walking at a moderate pace (MET 3.5) burns about 122 kcal in 30 minutes. More weight or speed means more calories.
No: MET measures the intensity of the activity. Weight enters the formula as a multiplier, which is why two people doing the same activity burn different amounts.
About 7,700 kcal. A daily deficit of 500 kcal (diet plus exercise) equals roughly 0.5 kg per week.
At least 150 minutes of moderate activity or 75 minutes of intense activity per week for adults, which equals about 1,000-2,000 extra kcal burned per week.
Related calculators
- Calories calculator: how many calories you need per day
- Daily calories (TDEE): total energy expenditure with your activity
- BMI: assess your weight relative to height
- Body fat: body composition, more precise than BMI