Workout Calorie Calculator

Calculate calories burned in any workout based on exercise type, duration, and your weight. Uses MET (Metabolic Equivalent of Task) values — standard exercise intensity measurement. 25+ exercises covered: walking, running, cycling, swimming, weight training, yoga, HIIT, sports, household activities.

Details

Calories = (MET × weight_kg × minutes) / 60

1 MET = resting metabolism. 5 MET = burning 5x rest rate. 10 MET = vigorous exercise.

Tips

• Heavier = burn more (same exercise)
• Higher intensity = higher MET
• After-burn (EPOC): high-intensity workouts keep burning hours later
• Strength training: burns less during but builds muscle, raises BMR long-term
• Combine cardio + strength for best results

FAQs

How accurate is MET-based?

±10-15% for most. Individual factors (fitness level, efficiency) affect actual burn. Heart rate monitors more accurate.

More accurate device?

Fitness watches with heart rate (Garmin, Apple Watch) estimate using heart rate + age + weight + fitness. 80-90% accurate.

Best fat-burning exercise?

High-intensity cardio (HIIT, running, cycling intervals) burns most calories per hour. Strength training builds muscle which raises BMR 24/7.