The formula rests entirely on one number: the MET
A MET rates an activity against sitting still: 1 MET is rest, 4 METs is a brisk walk, running is 8 to 12. Because 1 MET is about one calorie per kilogram per hour, the whole calculation is just the activity's MET times your weight times how long you did it. A 70 kg runner at 9.8 METs for 30 minutes burns 9.8 × 70 × 0.5 = 343 calories.
MET values for common activities
| Activity | MET | 60 kg, 30 min | 80 kg, 30 min | 100 kg, 30 min |
|---|---|---|---|---|
| Walking (3 mph) | 3.0 | 90 kcal | 120 kcal | 150 kcal |
| Cycling (12–14 mph) | 8.0 | 240 kcal | 320 kcal | 400 kcal |
| Swimming (moderate) | 8.0 | 240 kcal | 320 kcal | 400 kcal |
| Tennis (singles) | 8.0 | 240 kcal | 320 kcal | 400 kcal |
| Running (6 mph) | 9.8 | 294 kcal | 392 kcal | 490 kcal |
| Jump rope | 12.3 | 369 kcal | 492 kcal | 615 kcal |
Under 3 METs is light, 3 to 6 is moderate, and 6 or more is vigorous. The same walk can be 3 METs at 2.8 mph or 5 METs at 4 mph, so pace matters as much as the activity you pick.
Total burn already includes the calories you'd burn resting
- Net vs total. The figure above is total burn, which counts the 1 MET you'd spend at rest anyway. For a weight-loss deficit, use net calories: (MET − 1) × weight × hours.
- Weight drives it. Every extra 10 kg adds roughly 14% at the same MET and time, because moving a heavier body is more work.
- It's an estimate. MET tables are population averages. One study had ten people running the same pace burn anywhere from 159 to 611 calories in 30 minutes. Use it to compare activities, then track your own results.
Common questions
What is the formula for calories burned?
Calories = MET x body weight in kg x time in hours. Running at a 9.8 MET for a 70 kg person over half an hour is 9.8 x 70 x 0.5, which is 343 calories.
What is a MET?
A MET, or metabolic equivalent, is how many times harder an activity works you compared with sitting still. Sitting is 1 MET, a brisk walk is about 4, and running is 8 to 12. One MET equals roughly one calorie per kilogram of body weight per hour.
Do heavier people burn more calories?
Yes. Burn scales directly with body weight, so a 100 kg person burns about 43% more than a 70 kg person doing the same activity for the same time.
How accurate is a MET estimate?
Treat it as a ballpark. Real burn can vary by 20% or more between people at the same pace because of fitness, muscle mass, terrain and technique. It is best used to compare activities, not as an exact measurement.
