This calculator estimates calories burned during a typical workout and projects weekly exercise volume. It uses body weight, session duration, exercise intensity expressed as a MET value, and workouts per week.
The results are useful for comparing routines, planning weekly activity, and pairing exercise estimates with a broader nutrition plan. Actual energy use varies with movement efficiency, conditioning, terrain, equipment, and rest periods.
Use your current weight in kilograms.
Enter the active workout time, excluding long breaks.
Select the MET level closest to the average effort of the session.
Enter how many similar workouts you complete each week.
Compare per-session calories with weekly minutes and calories.
Calories per session = MET × 3.5 × weight (kg) ÷ 200 × minutes
Weekly calories equal the session estimate multiplied by weekly sessions. MET is a standard measure of activity energy cost relative to rest.
The main result is an estimated energy cost for one workout under the selected average intensity.
Wearable devices and laboratory measurements may differ because this model cannot capture individual movement efficiency or recovery periods.
Given: 75 kg, 45 minutes, 6 MET, 4 sessions per week.
Calculation: 6 × 3.5 × 75 ÷ 200 × 45 = 354.4 calories per session. Weekly minutes = 45 × 4 = 180. Weekly calories = 354.4 × 4 = 1,417.5.
Result: About 354 calories per workout and 1,418 calories per week.
This is a planning estimate, not a direct measurement.
MET compares an activity’s energy demand with resting energy use. A higher MET represents a more demanding average effort.
Include short rests that are part of the workout, but exclude long inactive periods. The selected MET should reflect the average intensity over the entered time.
Yes, by choosing a reasonable average MET, but circuit style and traditional lifting can differ substantially. Treat the result as approximate.
Trackers may use heart rate, movement sensors, age, and proprietary models. Differences are expected because this calculator uses a simplified MET equation.
They can inform planning, but exercise energy estimates contain uncertainty. Avoid automatically eating back every estimated calorie without considering your goal and progress trend.