Calories expended by exercise are normally computed using a combination of criteria such as body weight, activity time, and intensity level. The Metabolic Equivalent of Task (MET) system is the most often utilized approach. The MET unit reflects the amount of energy wasted during physical activity in comparison to the amount of energy expended during rest.

Here’s a high-level overview of how the MET method calculates calories burnt by activity:

• Determine the MET value: Each activity has a corresponding MET value, which is a measurement of the intensity level of the activity. MET values may be accessed in a variety of venues, including the Compendium of Physical Activities and fitness trackers.
• Calculate the energy expenditure by multiplying the MET value of the activity by the individual’s weight in kilograms (kg). This will give you the number of calories expended each hour for that exercise. If the MET value is 5, and the individual weighs 70 kg, the energy expenditure is 5 x 70 = 350 calories per hour.
• Change for duration: If you wish to compute the calories expended over a given time period, you must change the energy expenditure. For example, if you only did the exercise for 30 minutes, divide the calories burnt per hour by 60 (to convert it to minutes) and multiply by 30.

The number of calories burnt by an average individual during 30 minutes of activity might vary based on a variety of factors, including body weight, activity type, and intensity. However, I can give you some rough calorie estimations for various activities based on a 155-pound (70 kg) individual. Please keep in mind that these figures are only estimations and may not apply to everyone:

• Running burns between 298-372 calories.
• Cycling (at a moderate pace, 12-14 mph): 260-311 calories burnt
• Swimming at a moderate effort burns around 233-372 calories.
• Walking at 3.5 mph burns around 149-186 calories.
• Weightlifting (vigorous effort) burns about 167-223 calories.
• Low-impact aerobics: about 167-205 calories burnt
• Yoga (Hatha): Burns around 149-186 calories.

You may include numerous tactics into your training regimen to burn more calories. Here are some pointers to help you burn more calories:

• Increase your intensity: Doing high-intensity activities will help you burn more calories in less time. Consider implementing interval training or activities such as sprints, high-intensity interval training (HIIT), or plyometrics into your routine.
• Strength training can help you boost your basal metabolic rate (BMR) and burn more calories even when you’re not doing anything else. Exercises that target key muscular groups, such as squats, lunges, deadlifts, push-ups, and pull-ups, should be included.
• Cardiovascular workouts are quite effective in burning calories. Include exercises such as jogging, cycling, swimming, rowing, or utilizing cardio equipment such as the elliptical or stair climber in your program. Aim for at least 150 minutes per week of moderate-intensity cardio or 75 minutes per week of vigorous-intensity cardio.
• Try circuit training: Circuit training is a fast-paced workout that mixes strength and aerobic activities while keeping your heart rate raised throughout the session. This method can enhance calorie expenditure while also providing a well-rounded workout session.
• Increase workout duration: In general, longer workouts result in increased calorie expenditure. If you have the time and stamina, progressively increase the duration of your exercises to push yourself and burn more calories. Always listen to your body and prevent overtraining.
• Include compound exercises: Because compound exercises engage many muscle groups and joints, they are more challenging and efficient. Squats, deadlifts, burpees, and push presses are a few examples. These workouts use more muscles, which increases calorie burn.