Calories Burned by Activity: A MET Table for 60, 75, and 90 kg
October 21, 2026
The most widely used way to estimate calories burned in an activity is the MET method. A MET, or metabolic equivalent, is a multiple of your resting energy expenditure. Calories burned per hour ≈ MET value × body weight in kilograms. Walking at a moderate pace is about 4.3 METs, so a 75 kg person burns roughly 4.3 × 75 = 323 calories per hour. The table below applies the formula to common activities.
MET values come from the Compendium of Physical Activities, a research database. The numbers are averages, so your actual burn may differ by 10% to 20% depending on fitness, technique, and conditions.
Skip the math and get your answer instantly:
Open the Calorie Burn Calculator →Hourly Calorie Burn by Activity
These figures are gross calories, including the energy you would have used at rest anyway. Subtract roughly 1 MET × weight × hours (for example 75 calories for a 75 kg person) to find the extra calories attributable to the activity.
| Activity | METs | 60 kg | 75 kg | 90 kg |
|---|---|---|---|---|
| Yoga (Hatha) | 2.5 | 150 | 188 | 225 |
| Weight training (general) | 3.5 | 210 | 263 | 315 |
| Walking, 3.5 mph | 4.3 | 258 | 323 | 387 |
| Swimming, light to moderate laps | 5.8 | 348 | 435 | 522 |
| Hiking, cross-country | 6.0 | 360 | 450 | 540 |
| Rowing machine, moderate | 7.0 | 420 | 525 | 630 |
| Aerobic dance | 7.3 | 438 | 548 | 657 |
| Cycling, 12 to 14 mph | 8.0 | 480 | 600 | 720 |
| Running, 6 mph (10 min per mile) | 9.8 | 588 | 735 | 882 |
| Jumping rope, moderate | 11.8 | 708 | 885 | 1,062 |
How to Use the Table
Pick the activity and your body weight column, then scale by time. A 60 kg person who cycles for 45 minutes burns about 480 × 0.75 = 360 calories. A 90 kg person walking for 30 minutes burns about 194 calories.
Heavier people burn more calories for the same activity because moving a larger mass takes more energy. That is why calorie counts on gym equipment, which often assume a generic weight, can be off by a wide margin.
Why Estimates Differ From Your Watch
Fitness trackers estimate energy use from heart rate, movement, and personal data, and independent tests often find errors of 20% to 40% for calorie output, especially for strength training and cycling. MET-based calculations are no more precise in an individual, but they are consistent and transparent.
For planning, use the number as a rough guide, and verify with real-world changes in weight over several weeks.
Exercise and Weight Loss in Perspective
An hour of brisk walking burns about 320 calories for a 75 kg person, roughly a large muffin. Exercise offers huge benefits for health, mood, and muscle retention, but it is hard to out-train a poor diet. Most people find that the calorie deficit comes mainly from eating a bit less, while exercise helps maintain the result.
Also remember compensation: people often unconsciously eat more or move less after workouts. Tracking weekly totals of intake and weight shows what is really happening.
Planning a Week
Health guidelines suggest at least 150 minutes of moderate activity per week plus two days of strength training. For a 75 kg person, 150 minutes of brisk walking burns about 810 gross calories. Adding two 45-minute weight sessions adds about 395 more. Choose activities you enjoy, since the best plan is the one you can keep doing.
Frequently Asked Questions
How do I calculate calories burned with METs?
Multiply the activity's MET value by your weight in kilograms and by the time in hours.
Which activity burns the most calories per hour?
High-intensity activities such as jumping rope and running burn the most, around 10 to 12 METs.
Why do heavier people burn more?
Moving more mass requires more energy, so calorie burn scales with body weight.
Are gym machine calorie counts accurate?
They are rough estimates and often overstate calories, particularly if they don't use your weight.
Does weightlifting burn many calories?
Less per hour than cardio, about 3.5 METs on average, but it builds muscle that supports metabolism.