Workout & Calories Burned Calculator
Plan a workout, estimate calories burned with METs, and get target heart-rate zones. Build multi-activity sessions, adjust intensity, and export your plan.
Full original guide (expanded)
Workout & Calories Burned Calculator
Estimate calories burned with METs, fine-tune intensity, and get training heart-rate zones.
Workout Plan (Multi-Activity)
Combine intervals/activities and see total calories.
Methodology & Formulas
Calories per minute: \\( \\text{kcal/min} = \\dfrac{\\text{MET} \\times 3.5 \\times \\text{weight (kg)}}{200} \\)
Total calories: \\( \\text{kcal} = \\text{kcal/min} \\times \\text{minutes} \\)
Karvonen target heart rate: \\( HR_{target} = HR_{rest} + i \\times (HR_{max}-HR_{rest}) \\)
METs from research compendia; results are estimates and vary by individual.
FAQ
How accurate are MET calorie estimates?
They are population averages from published compendia; individual variation (technique, efficiency, environment) can be large.
What’s the difference between vigorous and moderate intensity?
As a rule of thumb, moderate feels “challenging but sustainable” (can talk, not sing); vigorous makes talking difficult.
What if my activity isn’t listed?
Pick a similar activity or set a custom MET value. You can also add it to the plan with your own MET estimate.
Sources & Methodology
- Compendium of Physical Activities – definitions & MET values. (Ainsworth et al.)
- Calories from METs: MET × 3.5 × kg ÷ 200 per minute.
- Karvonen formula for target HR zones.
Last reviewed:
Formula (LaTeX) + variables + units
','\
Calories per minute: \\( \\text{kcal/min} = \\dfrac{\\text{MET} \\times 3.5 \\times \\text{weight (kg)}}{200} \\) Total calories: \\( \\text{kcal} = \\text{kcal/min} \\times \\text{minutes} \\) Karvonen target heart rate: \\( HR_{target} = HR_{rest} + i \\times (HR_{max}-HR_{rest}) \\)
- No variables provided in audit spec.
- NIST — Weights and measures — nist.gov · Accessed 2026-01-19
https://www.nist.gov/pml/weights-and-measures - FTC — Consumer advice — consumer.ftc.gov · Accessed 2026-01-19
https://consumer.ftc.gov/
Last code update: 2026-01-19
- Initial audit spec draft generated from HTML extraction (review required).
- Verify formulas match the calculator engine and convert any text-only formulas to LaTeX.
- Confirm sources are authoritative and relevant to the calculator methodology.
Workout & Calories Burned Calculator
Estimate calories burned with METs, fine-tune intensity, and get training heart-rate zones.
Workout Plan (Multi-Activity)
Combine intervals/activities and see total calories.
Methodology & Formulas
Calories per minute: \\( \\text{kcal/min} = \\dfrac{\\text{MET} \\times 3.5 \\times \\text{weight (kg)}}{200} \\)
Total calories: \\( \\text{kcal} = \\text{kcal/min} \\times \\text{minutes} \\)
Karvonen target heart rate: \\( HR_{target} = HR_{rest} + i \\times (HR_{max}-HR_{rest}) \\)
METs from research compendia; results are estimates and vary by individual.
FAQ
How accurate are MET calorie estimates?
They are population averages from published compendia; individual variation (technique, efficiency, environment) can be large.
What’s the difference between vigorous and moderate intensity?
As a rule of thumb, moderate feels “challenging but sustainable” (can talk, not sing); vigorous makes talking difficult.
What if my activity isn’t listed?
Pick a similar activity or set a custom MET value. You can also add it to the plan with your own MET estimate.
Sources & Methodology
- Compendium of Physical Activities – definitions & MET values. (Ainsworth et al.)
- Calories from METs: MET × 3.5 × kg ÷ 200 per minute.
- Karvonen formula for target HR zones.
Last reviewed:
Formula (LaTeX) + variables + units
','\
Calories per minute: \\( \\text{kcal/min} = \\dfrac{\\text{MET} \\times 3.5 \\times \\text{weight (kg)}}{200} \\) Total calories: \\( \\text{kcal} = \\text{kcal/min} \\times \\text{minutes} \\) Karvonen target heart rate: \\( HR_{target} = HR_{rest} + i \\times (HR_{max}-HR_{rest}) \\)
- No variables provided in audit spec.
- NIST — Weights and measures — nist.gov · Accessed 2026-01-19
https://www.nist.gov/pml/weights-and-measures - FTC — Consumer advice — consumer.ftc.gov · Accessed 2026-01-19
https://consumer.ftc.gov/
Last code update: 2026-01-19
- Initial audit spec draft generated from HTML extraction (review required).
- Verify formulas match the calculator engine and convert any text-only formulas to LaTeX.
- Confirm sources are authoritative and relevant to the calculator methodology.
Workout & Calories Burned Calculator
Estimate calories burned with METs, fine-tune intensity, and get training heart-rate zones.
Workout Plan (Multi-Activity)
Combine intervals/activities and see total calories.
Methodology & Formulas
Calories per minute: \\( \\text{kcal/min} = \\dfrac{\\text{MET} \\times 3.5 \\times \\text{weight (kg)}}{200} \\)
Total calories: \\( \\text{kcal} = \\text{kcal/min} \\times \\text{minutes} \\)
Karvonen target heart rate: \\( HR_{target} = HR_{rest} + i \\times (HR_{max}-HR_{rest}) \\)
METs from research compendia; results are estimates and vary by individual.
FAQ
How accurate are MET calorie estimates?
They are population averages from published compendia; individual variation (technique, efficiency, environment) can be large.
What’s the difference between vigorous and moderate intensity?
As a rule of thumb, moderate feels “challenging but sustainable” (can talk, not sing); vigorous makes talking difficult.
What if my activity isn’t listed?
Pick a similar activity or set a custom MET value. You can also add it to the plan with your own MET estimate.
Sources & Methodology
- Compendium of Physical Activities – definitions & MET values. (Ainsworth et al.)
- Calories from METs: MET × 3.5 × kg ÷ 200 per minute.
- Karvonen formula for target HR zones.
Last reviewed:
Formula (LaTeX) + variables + units
','\
Calories per minute: \\( \\text{kcal/min} = \\dfrac{\\text{MET} \\times 3.5 \\times \\text{weight (kg)}}{200} \\) Total calories: \\( \\text{kcal} = \\text{kcal/min} \\times \\text{minutes} \\) Karvonen target heart rate: \\( HR_{target} = HR_{rest} + i \\times (HR_{max}-HR_{rest}) \\)
- No variables provided in audit spec.
- NIST — Weights and measures — nist.gov · Accessed 2026-01-19
https://www.nist.gov/pml/weights-and-measures - FTC — Consumer advice — consumer.ftc.gov · Accessed 2026-01-19
https://consumer.ftc.gov/
Last code update: 2026-01-19
- Initial audit spec draft generated from HTML extraction (review required).
- Verify formulas match the calculator engine and convert any text-only formulas to LaTeX.
- Confirm sources are authoritative and relevant to the calculator methodology.