Exercise · MET Method
Calories Burned Calculator
Select your activity, enter your body weight and duration, and instantly see how many calories you burn. Uses MET (Metabolic Equivalent of Task) values — the same method used by exercise scientists worldwide.
MET Values for Popular Singapore Activities
MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. A MET of 1.0 equals sitting quietly. The formula used is: Calories = MET × weight (kg) × duration (hours).
| Activity | MET |
|---|---|
| Walking (slow) | 2.5 |
| Walking (moderate) | 3.5 |
| Walking (fast) | 4.5 |
| Running (light jog) | 6.0 |
| Running (moderate) | 8.0 |
| Running (vigorous) | 11.0 |
| Cycling (leisure) | 4.0 |
| Cycling (moderate) | 6.0 |
| Cycling (vigorous) | 10.0 |
| Swimming (light) | 5.0 |
| Swimming (moderate) | 7.0 |
| Swimming (vigorous) | 9.0 |
| Badminton | 4.5–7.0 |
| Stair climbing | 4.0 |
| Yoga | 2.5 |
| Hawker stall work | 2.5 |
Source: Compendium of Physical Activities (Ainsworth et al., 2011). MET values are estimates; actual calorie burn varies by fitness level, terrain, and individual metabolism.
How the Calories Burned Formula Works
The calculator uses the MET (Metabolic Equivalent of Task)method developed from decades of exercise science research. MET values represent the ratio of energy expended during an activity compared to sitting at rest (1 MET ≈ 1 kcal/kg/hour).
The calculation is: Calories burned = MET × body weight (kg) × duration (hours). For example, a 65 kg person cycling at a moderate pace (MET 6.0) for 45 minutes burns approximately 65 × 6.0 × 0.75 = 293 kcal.
In Singapore's tropical climate (average 30°C), your body works slightly harder to regulate temperature during outdoor exercise, meaning actual calorie burn may be 5–10% higher than the calculator shows for outdoor activities.
Frequently Asked Questions
How many calories does 30 minutes of walking burn?
A 65 kg person burns approximately 114–195 kcal during 30 minutes of walking, depending on pace. At a leisurely pace (MET 2.5) the estimate is around 114 kcal; at a brisk pace (MET 3.5) roughly 160 kcal; and at a fast pace (MET 4.5) around 195 kcal. Heavier individuals burn proportionally more calories for the same duration and speed.
Is cycling or running better for calorie burn?
Running burns more calories per minute than cycling at comparable effort levels. Running at a moderate pace (MET 8.0) burns roughly 60–70% more calories than cycling at a moderate pace (MET 6.0) for the same duration. However, cycling is lower-impact and allows longer workout duration, which can result in comparable or higher total calorie burn per session for many people. Both are excellent for weight management.
How many calories does swimming burn per hour?
Swimming burns approximately 325–585 kcal per hour for a 65 kg person, depending on stroke intensity. At low intensity (MET 5.0) the estimate is around 325 kcal/hour; at moderate intensity (MET 7.0) roughly 455 kcal/hour; and at vigorous intensity (MET 9.0) approximately 585 kcal/hour. Swimming is one of the highest calorie-burning full-body exercises and is also joint-friendly.
What Singapore-friendly exercises burn the most calories?
Running burns the most calories among common Singapore exercises — a 70 kg person burns 480–770 kcal per hour. Swimming is a close second at 350–630 kcal/hour and is popular year-round due to Singapore's climate and abundant public pools. Cycling (280–700 kcal/hour), badminton (315–490 kcal/hour, very popular locally), and brisk walking (175–315 kcal/hour) are all excellent options. The best exercise for calorie burn is one you can sustain consistently.