How to Calculate Calories Burned (METs Method)
Calories = 1.05 x METs x weight (kg) x hours. Walking (3.5 METs) for 1 hour at 65 kg burns 1.05 x 3.5 x 65 x 1 = 238.9 kcal. Cycling (8 METs) for 1 hour = 546 kcal.
Open the interactive Everyday Lifestyle tool →Formula: kcal = 1.05 x METs x kg x h
Key facts
| Formula | kcal = 1.05 x METs x kg x h |
|---|---|
| Walking 3.5 METs 1 h 65 kg | 238.9 kcal |
| Cycling 8 METs 1 h | 546 kcal |
| Swimming 6 METs 30 min | 204.75 kcal |
| Fat: 1 kg | ~7200 kcal |
Frequently asked questions
How many calories does walking 1 hour burn?
At 65 kg, normal walking (3.5 METs) burns about 239 kcal: 1.05 x 3.5 x 65 x 1.
What is a MET?
A metabolic equivalent: 1 MET is resting energy. Activities multiply it (running 8 km/h is about 8.3 METs).
How do I adjust for my own weight?
Use your weight in the formula. The constant 1.05 converts MET-kg-hours to kcal.
Related pages
The calculations on this page are estimates based on common general-purpose formulas. They are not medical advice -- consult a doctor or other qualified professional for decisions about your health.
Calories Burned (METs) Calculator is part of Everyday Lifestyle on GOAT Lab — a free reference you can use without signing up, and it works offline. Open the tool above for any custom value.
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