Calories Burned Formula Explained, With Examples
Every calories burned result comes from one formula. Once you understand what goes into it, you can sanity-check any figure you are given, whether by an employer, a bank, a teacher or another website.
The formula
kcal ≈ MET × kg × hours.
What each input means
- Weight (kg): the value you enter in the calculator.
- Activity: choose from Walking, Jogging, Running, Cycling, Swimming.
- Minutes: the value you enter in the calculator.
Example
For example, with these inputs:
- Weight (kg): 70
- Activity: Walking
- Minutes: 45
the calculator returns:
- Calories burned: 184 kcal
How the result changes
The table keeps the other inputs at their example values and changes weight (kg).
| Weight (kg) | Calories burned |
|---|---|
| 70 | 184 kcal |
| 35 | 92 kcal |
| 52.5 | 138 kcal |
| 87.5 | 230 kcal |
| 105 | 276 kcal |
Why it matters
Health numbers are most useful when you track them consistently. A quick calculation turns everyday measurements into something you can act on, whether that is planning meals, training for a run or preparing for a clinic visit.
Research has shown that Asians tend to develop conditions such as type 2 diabetes and heart disease at lower body weights than Europeans. That is why the Health Promotion Board recommends lower BMI cut-offs for Singaporeans, with 23 marking the start of moderate risk.
Any health calculator gives a general estimate. If a result worries you, or you are pregnant, managing a chronic condition or planning a big change in diet or exercise, speak to a doctor, polyclinic or dietitian.
Programmes such as the National Steps Challenge and the Healthy 365 app have made tracking activity common. Turning those numbers into distance, pace or calories helps set realistic goals for events like IPPT or a 10 km run.
Related calculations
- Daily Water Intake Calculator: A rough guide to daily fluid needs in Singapore's hot, humid climate.
- Calorie Deficit Calculator: Sets a daily calorie target for steady weight loss.
- Pregnancy Due Date Calculator: Estimates your due date using Naegele's rule.
- Ovulation Calculator: Estimates ovulation and the fertile window.
Use the Calories Burned Calculator to plug in your own numbers.
Run your own numbers: Calories Burned Calculator