How to Calculate Calories Burned: A Step-by-Step Guide

Updated 5 Oct 2026 in Health & Fitness

Estimates calories burned with MET values.

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.

What you need

• Weight (kg)
• Activity
• Minutes

Step by step

1. Enter the weight (kg).
2. Enter the activity.
3. Enter the minutes.
4. The results update as you type, or press Calculate.
5. Read the calories burned first, then the supporting figures below it.

The formula

kcal ≈ MET × kg × hours.

Worked example

For example, with these inputs:

• Weight (kg): 70
• Activity: Walking
• Minutes: 45

the calculator returns:

• Calories burned: 184 kcal

A second example

Now change the inputs to:

• Weight (kg): 87.5
• Activity: Walking
• Minutes: 45

the calculator returns:

• Calories burned: 230 kcal

Practical tips

• Formulas give estimates for the average person; your doctor can account for your history and body composition.
• Healthy 365 and wearables give useful data, but treat their calorie figures as approximate.
• See a healthcare professional before big changes to diet or exercise, especially if you have a medical condition.
• Track trends over weeks rather than reacting to a single reading.

Background

Simple measurements such as weight, height and waist circumference are widely used to screen for health risks because they are cheap and easy to repeat. They are not diagnoses, but tracked over time they show whether lifestyle changes are working.

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.

Singapore's tropical climate means you lose more fluid through sweat, even when you are not exercising. Thirst, urine colour and how you feel are good guides, and needs rise during outdoor activity or heat waves.

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.

Want to skip the arithmetic? The free Calories Burned Calculator does all of this instantly and updates as you type.

Run your own numbers: Calories Burned Calculator