The Workout Calories Calculator estimates energy used during a training session from body weight, workout duration, and exercise intensity. It uses a metabolic equivalent, or MET, to translate the effort level of an activity into an estimated calorie total.
Use the result to compare sessions, plan fueling, or maintain a consistent activity log. Actual expenditure varies with fitness, movement efficiency, temperature, and wearable accuracy, so the figure is best treated as a planning estimate rather than a laboratory measurement.
Use your current weight in kilograms.
Enter the active portion of the session in minutes.
Select the MET level that best matches the session.
Compare total calories with the per-minute and per-hour rates.
MET expresses activity intensity relative to resting energy use. The calculation assumes a steady average intensity for the entered duration.
The main result is the estimated energy expenditure for the session.
Individual metabolism and exercise efficiency can make actual expenditure higher or lower.
Given: 70 kg, 45 minutes, 6.0 MET.
Calculation: 6 × 3.5 × 70 ÷ 200 × 45 = 330.75 kcal.
Result: About 331 calories burned.
The estimate represents an average-intensity session, not an exact physiological measurement.
A MET is a standard way to express how demanding an activity is compared with rest. Higher MET values produce higher calorie estimates.
Include them only if the selected MET reasonably represents the full session. Otherwise, calculate active and low-intensity segments separately.
Wearables may use heart rate, movement sensors, personal history, and proprietary algorithms. This calculator uses a simpler weight-duration-MET model.
Convert pounds to kilograms by dividing by 2.20462 before entering the value.
It can support rough planning, but avoid automatically eating back every estimated calorie because exercise estimates carry uncertainty.