Workout & Calories Burned Calculator

Build a custom workout, mix exercises, and instantly see calories burned based on your body weight, intensity, and duration.

1. Enter your details

Calories are calculated directly from your weight and MET values.

2. Build your workout

Overrides default MET if changed.

Used to show pace and calories per km/mi.

For strength sessions (for your notes; calories still use time).

Exercise MET Duration Distance kcal Actions
No exercises added yet. Add your first activity above.

3. Results

Total calories burned

0 kcal

0 kcal/hour

Total workout time

0 min

Average intensity: –

Per-distance metrics

Add distance-based activities to see pace and kcal/km or kcal/mi.

Quick presets

How this workout & calories burned calculator works

This tool estimates calories burned using standard MET values (Metabolic Equivalents) for each activity and your body weight. You can combine multiple exercises into a single workout and see total calories, time, and intensity.

The calorie formula

Calories burned = MET × 3.5 × weight(kg) ÷ 200 × duration(min)

  • MET – how intense the activity is (1 MET = resting).
  • weight(kg) – your body weight in kilograms.
  • duration(min) – how long you perform the activity.

For example, a 75 kg person running at 8 METs for 30 minutes burns:

Calories = 8 × 3.5 × 75 ÷ 200 × 30 ≈ 315 kcal

Supported activity types

  • Cardio & endurance – walking, running, cycling, swimming, rowing, elliptical, stair climber, HIIT.
  • Strength & resistance – weight lifting (light/moderate/vigorous), circuit training, CrossFit-style workouts.
  • Sports & games – football/soccer, basketball, tennis, dancing, martial arts, etc.
  • Lifestyle & daily – household chores, gardening, carrying loads, and more.

Understanding intensity and MET values

Each exercise in the dropdown has a default MET value based on compendia of physical activities. You can optionally override intensity:

  • Light – usually 2–3 METs (easy walking, light stretching).
  • Moderate – around 3–6 METs (brisk walk, easy cycling).
  • Vigorous – 6+ METs (running, fast cycling, intense sports).

When you change intensity from “Auto” to light/moderate/vigorous, the calculator adjusts the MET value within a realistic range for that activity.

How to use this calculator for your goals

1. Weight loss or fat loss

  • Estimate your daily calorie needs with a TDEE or calorie calculator.
  • Use this tool to see how many extra calories you burn on training days.
  • A typical sustainable deficit is 300–600 kcal/day from diet + exercise combined.

2. Performance and training load

  • Track total workout time and intensity across the week.
  • Use calories and time as a proxy for training load (especially for cardio).
  • Gradually increase total weekly load by about 5–10% per week to reduce injury risk.

3. Comparing different workouts

You can build multiple workouts (e.g., “Run + Strength” vs “Cycling only”) and compare:

  • Total calories burned.
  • Time commitment.
  • Calories per minute or per km/mi.

Limitations and safety notes

  • Values are estimates, not medical measurements.
  • Heart rate monitors and lab tests are more precise but less convenient.
  • If you have cardiovascular, metabolic, or joint conditions, consult a healthcare professional before starting a new workout program.

Workout calculator FAQ