How to Calculate Calories Burned: Step by Step

You can calculate calories burned yourself in 4 steps — no advanced math, just one formula:

Calories = MET × weight (kg) × hours

Step 1: Get Your Weight (kg)

Use kilograms. If you weigh yourself in pounds, divide by 2.2 — e.g. 154 lb = 70 kg.

Step 2: Pick an Activity and Its MET Value

Activity	MET
Sitting / desk work	1.0
Walking (5 km/h)	3.5
Brisk walk (6.5 km/h)	4.3
Gym / strength training	5.0
Swimming (moderate)	5.8
Cycling (moderate)	6.8
Running (9 km/h)	9.8

Step 3: Convert Minutes to Hours

• 30 minutes = 0.5 hours
• 45 minutes = 0.75 hours
• 60 minutes = 1 hour

Step 4: Multiply It All

Example: 70 kg person running for 30 minutes

9.8 × 70 × 0.5 = 343 calories

Another example: 60 kg person brisk-walking for 45 minutes

4.3 × 60 × 0.75 = 193.5 calories

Tips

• MET values are averages — your real burn varies with fitness and terrain (hills burn more)
• Want the number instantly? Use our free Calories Burned Calculator — enter weight, pick an activity, set the duration, get results right away