Question 1

How are calories burned calculated?

Accepted Answer

The standard formula uses MET (Metabolic Equivalent of Task): Calories/hour = MET × weight (kg) × 3.5 / 200 × 60. Simplified: Calories = MET × weight (kg) × duration (hours). Example: running at 8 km/h has a MET of 8.3. A 70 kg person running for 30 minutes (0.5 hours): 8.3 × 70 × 0.5 = 290 calories. MET values are standardised values representing energy expenditure relative to sitting (MET 1.0). The Compendium of Physical Activities (by Ainsworth et al.) is the authoritative reference for MET values.

Question 2

What is MET and why does it matter?

Accepted Answer

MET (Metabolic Equivalent of Task) is a measure of how much energy an activity requires relative to sitting at rest (MET = 1.0). MET 2 = twice the energy of sitting. MET 8 = eight times. Scale reference: 1.0 = sitting; 1.5–2.5 = light (walking slowly, cooking); 3–6 = moderate (brisk walking, cycling, light aerobics); 6–9 = vigorous (jogging, swimming, heavy gardening); 9+ = very vigorous (fast running, competitive sports). Why it matters: MET × your weight × duration gives calorie burn, which accounts for the fact that heavier people burn more calories doing the same activity for the same duration.

Question 3

Why does a heavier person burn more calories doing the same exercise?

Accepted Answer

Moving a heavier body requires more energy — more force is needed to lift a greater mass against gravity and overcome inertia. The calorie burn formula (MET × weight × duration) is directly proportional to body weight. Example: running at 8 km/h for 30 minutes. 60 kg person: 8.3 × 60 × 0.5 = 249 calories. 80 kg person: 8.3 × 80 × 0.5 = 332 calories. 100 kg person: 8.3 × 100 × 0.5 = 415 calories. This is why weight loss from exercise slows as you get lighter — you burn fewer calories performing the same exercise as your weight decreases.

Question 4

Which activity burns the most calories?

Accepted Answer

Highest MET activities (and approximate calories burned per hour for a 70 kg person): cross-country skiing uphill (16.5 MET, ~1155 cal); running at 18 km/h (14.5 MET, ~1015 cal); competitive rowing (12.0 MET, ~840 cal); jump rope (fast, 12.3 MET, ~861 cal); cycling >32 km/h (15.8 MET, ~1106 cal). For most people, the most sustainable high-calorie activities are those you can maintain for 45–60+ minutes: running, cycling, swimming, rowing, or sustained circuit training. Interval training (HIIT) increases post-exercise oxygen consumption, burning additional calories after the session ends.

Activity	MET	Cal/hour (70 kg)	Intensity
Walking (5 km/h)	3.5	~245	Moderate
Cycling (16–20 km/h)	6.0	~420	Vigorous
Running (8 km/h)	8.3	~580	Vigorous
Swimming (moderate)	5.8	~406	Vigorous
Jump rope (moderate)	10.0	~700	Very vigorous
Yoga	2.5	~175	Light
Weight training	3.5	~245	Moderate
Gardening (digging)	5.0	~350	Moderate
Dancing (fast)	7.3	~511	Vigorous
Sitting (at desk)	1.3	~91	Sedentary

Calories Burned Calculator

Activity MET values — calories per hour for a 70 kg person

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