Using the formula up above, a person who weighs 70 kilograms and does upper body workouts with a blue Thera-Band resistance band for 30 minutes at 3.1 METS will burn 108 kilocalories (3.1 x 70 x 0.5). The findings of this research have substantial repercussions for programs that encourage physical exercise as well as those that help people lose weight and keep it off.