How do I use this fitness hub?

Start by entering your basic profile (age, sex, weight, height, fitness level) in the quick profile section. Then use the mini tools to estimate your daily activity level, workout intensity and weekly training volume. The hub will summarize your estimated weekly MET minutes, calories burned, and cardio vs strength balance, and link you to detailed calculators for each activity.

What are MET minutes and why do they matter?

MET minutes combine how hard an activity is (its MET value) and how long you do it. Guidelines from the WHO and major health organizations are usually expressed in MET minutes per week. For example, 150 minutes of moderate activity at 4 METs equals 600 MET minutes. This hub estimates your weekly MET minutes so you can see if you are meeting or exceeding recommendations.

Can this replace advice from a doctor or coach?

No. These tools are for education and general planning only. They cannot diagnose, treat or prevent any condition and do not replace medical clearance or a personalized training plan from a qualified professional. Always talk to your doctor before starting or changing an exercise program, especially if you have health conditions or are returning after injury.

How accurate are calorie and VO2 max estimates?

All estimates are based on peer‑reviewed formulas and standard tables (for example MET values and common VO2 max prediction equations). Real‑world values can differ due to genetics, technique, environment and measurement error. Use the numbers as relative guides to compare sessions and track trends, not as exact medical measurements.

Fitness Calculator Hub

Estimate calories burned, running pace, VO₂ max, training volume and more in one place. A practical dashboard to make sense of your workouts.

1. Quick profile

Start here. Your profile personalizes calorie and VO₂ estimates across the hub.

Age (years)

Sex

Height (cm)

Weight (kg)

Current fitness level

2. Weekly cardio planner

Add your main cardio sessions (running, cycling, rowing, etc.). Use either distance+pace or duration+intensity.

Activity

Duration (min)

Intensity

Cardio sessions this week

No sessions added yet.

3. Weekly strength planner

Estimate your weekly lifting volume using sets, reps and load.

Exercise

Sets

Reps

Load (kg)

Times/week

Effort (RPE)

Strength sessions this week

No lifts added yet.

4. Weekly fitness summary

Based on your profile and sessions above. Click “Update summary” after changes.

Estimated weekly MET minutes

0% of basic guideline (600 MET·min/week).

Estimated weekly calories burned

0 kcal

Cardio + strength sessions only.

Cardio vs strength balance

0 / 0

Minutes of cardio vs estimated minutes of lifting.

How to read this:

< 600 MET·min/week: below basic health guideline.
600–1200 MET·min/week: meets most public‑health recommendations.
> 2000 MET·min/week: high training load – useful for performance, but recovery and injury risk need attention.

What “fitness” really means

In everyday language, “fitness” often means “being in shape”. In exercise science it is more precise: fitness is the ability of your body to perform physical work efficiently, safely and repeatedly. It has several components:

Cardiorespiratory fitness – how well your heart, lungs and blood vessels deliver oxygen (often expressed as VO₂ max).
Muscular strength – the maximum force a muscle or group can produce (e.g. one‑rep max in a lift).
Muscular endurance – how long muscles can sustain repeated contractions (e.g. push‑ups in 1 minute).
Flexibility and mobility – range of motion around joints.
Body composition – proportion of fat mass and lean mass.

Key formulas used in this hub

1. METs and calories burned

1 MET is the energy cost of resting quietly, about 3.5 ml O₂/kg/min. For a given activity:

Calories per minute ≈ \( \text{MET} \times 3.5 \times \text{weight (kg)} / 200 \)

Total calories ≈ calories per minute × duration (minutes).

2. Weekly MET minutes

Weekly MET·min = Σ (MET of activity × minutes performed).

Typical MET values by intensity

Intensity	Example	Approx. METs
Light	Easy walking, light housework	2–3
Moderate	Brisk walking, easy cycling	4–6
Vigorous	Running, fast cycling, HIIT	7–10+

How to build a balanced fitness week

Cover the basics: aim for at least 150–300 minutes of moderate cardio or 75–150 minutes of vigorous cardio per week, plus 2+ strength sessions.
Mix intensities: most sessions should be easy to moderate; 1–3 harder sessions per week are enough for progress.
Progress gradually: increase total volume by about 5–10% per week to reduce injury risk.
Sleep and recovery: fitness improves during recovery, not during the workout itself.

Related fitness calculators on CalcDomain

Once you have a rough weekly plan, refine each part with our dedicated tools:

Exercise Calories Burned Calculator – estimate calories for hundreds of activities.
Running Pace Calculator – convert between pace, distance and time.
VO2 Max Calculator – estimate aerobic fitness from race times or tests.
One Rep Max (1RM) Calculator – plan strength training loads.
MET Minutes Calculator – detailed weekly activity load (if available).

Safety and medical disclaimer

This fitness hub is for general information and educational purposes only. It does not provide medical advice, diagnosis or treatment and is not a substitute for consultation with a doctor, physiotherapist or qualified coach. Stop exercising and seek medical help if you experience chest pain, severe shortness of breath, dizziness, or any worrying symptoms.