How to calculate calories burned
Updated on June 30, 2026 · by Rafael Rossi
To estimate calories from exercise, the most common method is the MET (metabolic equivalent) — a number for how many times more energy you spend than at rest. Sitting still is 1 MET; running is about 10.
The formula
kcal = MET × weight (kg) × time (hours)
A 70 kg person running (MET ~10) for 30 min: 10 × 70 × 0.5 = 350 kcal.
METs of common activities
| Activity | MET |
|---|---|
| Light walking | ~3.5 |
| Moderate cycling | ~7.5 |
| Running | ~10 |
| Weight training | ~5 |
| Jump rope | ~12 |
Why weight matters
Moving a heavier body takes more energy — so the same activity burns more for a heavier person. Weight and time are the two factors you control.
It's an estimate
METs are averages from reference tables. Real burn varies with intensity, fitness, temperature and metabolism. Use the number to compare workouts, not as an exact figure (treadmills tend to overestimate).
FAQ
How many calories to lose 1 kg? Roughly a 7,700 kcal accumulated deficit — from training plus diet, rarely exercise alone.
Strength or cardio burns more? Per session, intense cardio usually spends more; but muscle from lifting raises your resting burn over time.