To calculate the calories burned during physical activity, you typically need to know the duration of the activity and your body weight. The formula commonly used to estimate calories burned is the Metabolic Equivalent of Task (MET) multiplied by your weight in kilograms and the duration of the activity in hours.

Here's the formula:

Calories Burned = MET * Weight (kg) * Time (hours)

MET values represent the energy expenditure of an activity compared to resting metabolism. Here are some common MET values for various activities.

1. Sitting quietly: 1 MET
2. Walking [3.5 mph, 5.6 km/h]: 3.5 METs
3. Jogging [5 mph, 8 km/h]: 8 METs
4. Cycling [12-14 mph, 19-22.5 km/h]: 8 METs
5. Swimming [moderate effort]: 7 METs
6. Strength training: 3-6 METs (depending on intensity)

Once you have the MET value for your activity, your weight in kilograms, and the duration of the activity in hours, you can calculate the estimated calories burned.

For example, let's say you weigh 70 kilograms and you go jogging for 1 hour at a pace of 5 mph (8 km/h), which has a MET value of 8:

Calories Burned = 8 METs * 70 kg * 1 hour = 560 calories

This means you would burn approximately 560 calories during this jogging session.

Keep in mind that these are estimates and actual calorie expenditure can vary based on factors such as individual metabolism.fitness level. and body composition.