A worked example: 70kg, running, 30 minutes
A 70kg person running for 30 minutes burns 360 calories — a rate of 12.01 calories per minute.
The formula: MET × 3.5 × weight ÷ 200, then × duration
Running's MET value captures how much more energy it demands compared to sitting still; multiplying that by 3.5 and the person's weight in kilograms, then dividing by 200, gives calories burned per minute — multiplying that rate by the total minutes gives the total burned.
A different activity and a heavier weight: 85kg, cycling, 45 minutes
An 85kg person cycling for 45 minutes burns 502 calories, at a rate of 11.16 calories per minute — cycling's different MET value combined with a heavier weight than the running example changes both figures.
Why heavier bodies burn more for the same activity
Moving more mass takes more energy, so calorie burn scales roughly proportionally with bodyweight for weight-bearing activities like running or cycling — the same activity at the same intensity and duration burns more for a heavier person.
What a MET-based estimate can't capture
This uses population-average MET values from a standard reference table at a typical intensity — actual calorie burn varies with individual fitness level, exact pace, and conditions, which is why a MET estimate and a heart-rate-tracking wearable device can show somewhat different numbers for the identical workout.