The Workout Calorie Calculator estimates energy expenditure from body weight, workout duration, and activity intensity expressed as a metabolic equivalent of task (MET). It is intended for planning and comparison, such as estimating the difference between a moderate session and a vigorous one.
MET values describe activity intensity relative to resting energy use. The calculator applies the standard MET-based calorie equation and can also show estimated calories per hour and per minute. Individual results vary with fitness, movement efficiency, body composition, environment, and how closely the selected MET value matches the actual workout, so the output should be treated as an estimate rather than a precise measurement.
Use kilograms; convert from pounds before entering if needed.
Enter the minutes actually spent performing the activity.
Choose the MET level that best matches the session effort.
Use total calories and the hourly rate for comparison, not as a clinical measurement.
A MET is a ratio of activity energy cost to resting energy cost. The selected options provide broad intensity levels rather than sport-specific measurements.
The main result is the estimated kilocalories used during the entered active duration.
The 2024 Compendium of Physical Activities defines 1 MET as approximately 1 kcal/kg/hour; real individual expenditure can differ.
Given: 70 kg body weight, 45 minutes, and 6.0 MET.
Calculation: 6.0 × 3.5 × 70 ÷ 200 × 45 = 330.75 kcal.
Result: Estimated energy expenditure is about 331 kcal, or roughly 441 kcal per hour at the same intensity.
A MET expresses activity intensity relative to resting energy use. Higher MET values represent greater energy demand.
Include them only if the selected MET value represents the full session including rests. Otherwise use active minutes.
Wearables may use heart rate, movement, age, and proprietary models, while this calculator uses a general MET equation.
It can provide context, but it should not be treated as an exact calorie allowance or medical nutrition advice.
Select the closest description based on actual effort. When uncertain, compare a lower and higher MET scenario.