The Diet Workout Calculator summarizes weekly training volume and estimates exercise energy expenditure from session duration, frequency, body weight, and metabolic equivalent (MET). It gives diet planners a consistent way to compare workout schedules without implying that exercise calories can be measured exactly.
MET values represent standardized activity intensity. The CDC describes 3.0–5.9 METs as moderate and 6.0 METs or more as vigorous. Actual energy expenditure varies with fitness, technique, environment, and the specific exercise.
Use current body weight in kilograms.
Enter active workout minutes, excluding long breaks when possible.
Use the number of planned sessions in a typical week.
Select or enter a MET estimate that matches the activity intensity.
Use the result for planning, not as permission to automatically replace every estimated calorie with food.
Where:
Assumptions: MET calculations estimate gross energy expenditure and may differ from wearable-device or laboratory measurements.
The result is a MET-based estimate of gross weekly exercise calories.
Consult a qualified professional before starting or materially changing an exercise program if health concerns apply.
Given:
Calculation:
Calories/session = 6 × 3.5 × 70 ÷ 200 × 45 = 330.75 kcal. Weekly = 330.75 × 4 = 1,323 kcal.
Result: About 331 kcal per session and 1,323 kcal per week.
The estimate describes the selected MET model, not a guaranteed calorie deficit.
MET tables assign standardized intensity values to activities; choose the closest activity and effort level.
No. Circuit style, rest periods, load, and effort can produce different average intensities.
That depends on your nutrition plan and measurement uncertainty. Exercise calorie estimates can be imprecise.
Wearables use proprietary models and sensor data, while this calculator uses a transparent MET equation.
The CDC classifies 3.0–5.9 METs as moderate absolute intensity and 6.0 METs or more as vigorous.