Calories Burned Calculator

MET (Metabolic Equivalent of Task) measures how much energy an activity requires relative to rest. A MET of 1 means resting. Walking at moderate pace has a MET of 3.5, running has 8–11, and heavy lifting has around 6. Calories burned = MET × weight (kg) × time (hours).

Yes, significantly. A heavier person burns more calories doing the same activity because they must move more mass. A 90 kg person burns roughly 40–50% more calories than a 60 kg person doing the same exercise for the same duration.

Football is excellent for weight loss. A 70 kg person burns approximately 500–600 kcal in a 60-minute game. It combines interval running, sprinting, and active recovery. Lagos and Abuja both have recreational football leagues if you want to play regularly.

MET-based estimates are reasonable approximations but can vary ±20–30% depending on individual fitness level, terrain, intensity, and body composition. Use these figures as guidelines rather than precise measurements.

You can, but be cautious — people often overestimate exercise calories and underestimate food calories. If your goal is weight loss, eat back only 50–75% of exercise calories to maintain your deficit. Focus on nutritious options like grilled fish, beans, and vegetables.