Quick answer: A 70 kg person walking briskly (4.3 MET) for 30 minutes burns about 4.3 × 70 × 0.5 = 151 kcal, of which about 116 kcal is above what they would burn at rest.
How it's calculated
A MET (metabolic equivalent) compares an activity's energy use with sitting at rest, which is about 1 kcal per kilogram of body weight per hour. Calories burned = MET × weight (kg) × time (hours). Some calculators convert with oxygen use instead (MET × 3.5 × kg ÷ 200 per minute) or use a newer Compendium value, which can give a few percent more.
The MET values come from the Compendium of Physical Activities (Ainsworth et al., 2011), a reference list compiled from measured studies. The calculator also shows net calories, (MET − 1) × weight × time, which leaves out the energy you would have used anyway at rest.
To see how the activity fits your daily needs, compare it with your total daily energy expenditure.
MET values are averages for adults. Your actual burn can be 10–20% higher or lower depending on fitness, body composition, efficiency, terrain and heat, and the formula cannot account for intensity changes within a session.
Worked examples
- Brisk walking, 70 kg, 30 min: 4.3 × 70 × 0.5 = 151 kcal
- Running 9.7 km/h, 80 kg, 45 min: 9.8 × 80 × 0.75 = 588 kcal
- Swimming, 60 kg, 60 min: 5.8 × 60 × 1 = 348 kcal
MET values used (Compendium 2011)
| Activity | MET |
|---|---|
| Walking, 4.8 km/h (3 mph), moderate pace | 3.5 |
| Walking, 5.6 km/h (3.5 mph), brisk | 4.3 |
| Walking, 6.4 km/h (4 mph), very brisk | 5 |
| Hiking, cross country | 6 |
| Running, 8 km/h (5 mph) | 8.3 |
| Running, 9.7 km/h (6 mph) | 9.8 |
| Cycling, 19–22 km/h (12–13.9 mph) | 8 |
| Stationary bike, moderate to vigorous (90–100 W) | 6.8 |
| Elliptical trainer, moderate effort | 5 |
| Swimming laps, freestyle, light or moderate | 5.8 |
| Weight training, various exercises, 8–15 reps | 3.5 |
| Aerobic dance, general | 7.3 |
| Rope jumping, moderate pace | 11.8 |
| Football (soccer), casual | 7 |
| Basketball, general | 6.5 |
| Tennis, general | 7.3 |
| Yoga, Hatha | 2.5 |
Frequently asked questions
What is a MET?
One MET is the energy you use sitting quietly, about 1 kcal per kg per hour. An activity of 4 MET uses four times that.
Why do heavier people burn more calories?
Moving a heavier body takes more energy, so the same activity and time burn more calories as weight increases.
Are fitness tracker numbers more accurate?
Not necessarily. Trackers also estimate from heart rate and motion, and studies show errors of 20% or more for energy use.
What is the difference between gross and net calories?
Gross includes the energy your body uses at rest during that time; net counts only the extra energy from the activity.
Does sweating more mean I burned more calories?
Not necessarily. Sweat is mostly your body cooling itself, so a hot day can make you sweat more without using much more energy. Weight lost through sweat returns when you drink.
Is walking or running better for burning calories?
Running burns more per minute because it has a higher MET. Over the same distance the gap is smaller, so a longer walk can match a shorter run.