Workout Calorie Calculator
Estimate calories burned for running, HIIT, yoga, cycling, or strength training from your weight and workout duration.
Estimated calories burned
Estimated using the standard MET method: calories = MET x body weight (kg) x duration (hours). MET values are representative midpoints for each activity from the Compendium of Physical Activities — actual burn varies with intensity and individual fitness.
How the MET method works
A MET (metabolic equivalent of task) compares the energy cost of an activity to resting quietly, which is defined as 1 MET. An activity rated at 8 METs burns roughly eight times the calories of sitting still for the same stretch of time. Multiplying that ratio by your body weight and the time spent gives a reasonable estimate of total calories burned — the same basic approach used by most fitness trackers and published exercise calorie tables.
Because it's weight- and time-based rather than heart-rate-based, this method works the same whether you're brand new to an activity or an experienced athlete — though your actual intensity, and therefore your actual burn, will differ from the representative midpoint used here.
Frequently Asked Questions
How are calories burned calculated?
This calculator uses the standard MET (metabolic equivalent of task) method: calories burned = MET value x body weight in kilograms x duration in hours. Each activity is assigned a representative MET value from the widely used Compendium of Physical Activities — running around 9.8, HIIT and cycling around 8.0, strength training around 5.0, and yoga around 3.0.
Why does the same activity burn different calories for different people?
Body weight is the other half of the formula — a heavier body burns more calories doing the same activity at the same intensity because it takes more energy to move more mass. That's a real physiological effect, not an approximation error, so two people doing an identical workout will still get different totals.
Why is there only one MET value per activity — doesn't intensity matter?
It does, and the MET values here are representative midpoints, not a single true number. A hard interval run burns meaningfully more than an easy jog, and a slow Hatha yoga class burns less than a vigorous power yoga flow. Treat the result as a reasonable estimate for a typical session at that activity, not an exact figure for your specific pace or effort.
Does this account for afterburn (EPOC)?
No — this estimates calories burned during the activity itself. High-intensity efforts like HIIT and strength training do trigger some elevated calorie burn for a period afterward (excess post-exercise oxygen consumption), which isn't captured here and would add a modest amount on top of the session total.
Is this accurate enough to plan a calorie deficit around?
Use it as a directional estimate, not a precise energy-balance figure. MET-based estimates can be off by 10-20% or more depending on true intensity, fitness level, and individual metabolism — a wearable with heart-rate tracking will generally get closer for day-to-day tracking.
This tool provides general estimates only, not professional fitness or medical advice. Consult a qualified trainer or clinician before using it to guide a specific training or nutrition plan.