Calories Burned = MET × Weight (kg) × Duration (hours). MET varies by activity intensity.
Running at 6 mph: 9.8 MET. Cycling (vigorous): 11.0. Walking briskly: 3.5.
A 75kg person running for 30 mins burns approximately 368 kcal.
Use this calculator as a starting point for any health or fitness goal that requires a numeric benchmark. The result is an estimate, not a diagnosis — but it provides a concrete figure to track against over time.
The most common mistake is treating the result as a precise measurement rather than an evidence-based estimate. All body metric calculators have margins of error — use the result as a tracking baseline, not a clinical diagnosis.
A personal trainer uses the calculator with a new client to set a measurable starting point. Re-running the calculation at 4-week intervals provides an objective progress metric that supports motivation and programme adjustments.
Approximately 80–100 kcal per mile for an average adult, or 400–600 kcal per 30 minutes depending on speed.
MET (Metabolic Equivalent of Task) measures exercise intensity. Walking = 3.5 MET, running = 8–12 MET.
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