How calories burned is calculated
This calculator uses MET values (metabolic equivalents), a standard measure of how intense an activity is. A higher MET means harder work and more calories burned. It combines the activity's MET, your body weight and the time spent to estimate the calories you used.
The formula
Calories burned is roughly MET x weight in kg x time in hours x 1.05. Heavier people, and longer or more intense sessions, burn more.
Worked example
A vigorous activity with a MET of 9.8, for a 70 kg person over 30 minutes, burns roughly 360 calories.
Common activities
Walking is around 3 to 4 MET, jogging 7 to 10, and hard cycling 8 to 12. These are population averages, so your real burn varies with fitness and effort.
Frequently asked questions
How many calories does walking burn?
Walking is around 3 to 4 MET. For a 70 kg person, a brisk 30-minute walk burns roughly 130 to 160 calories, depending on pace.
Are MET calorie estimates accurate?
They are solid averages but not exact. Actual burn depends on your fitness, effort and body composition, so treat the number as a good estimate.
Why is my tracker different?
Trackers use similar MET-based maths plus heart rate. All of these are estimates and can differ by 10 to 20%.
Does intensity matter?
Yes. Faster running or harder cycling has a higher MET and burns more. Pick the activity that best matches your effort.
Do I burn calories at rest too?
Yes, that is your BMR. Use the daily calorie calculator for total daily burn.