Workout Calorie Burn Calculator
Calculate how many calories you burn during different workouts and exercises. This calculator uses scientifically-validated MET (Metabolic Equivalent) values to estimate calorie expenditure based on your weight, exercise type, duration, and intensity. Perfect for tracking fitness goals, planning workouts, or managing weight loss.
Your current body weight
How long did you exercise?
How accurate are calorie burn calculators?
Calorie burn calculators provide estimates based on MET (Metabolic Equivalent) values and are reasonably accurate for average individuals. Actual calories burned vary based on fitness level, muscle mass, age, and individual metabolism. These estimates are typically within 10-20% of actual expenditure.
What is a MET value?
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities. One MET is the energy used at rest. A 5 MET activity burns 5 times the calories of resting. Higher MET values indicate more intense activities that burn more calories.
Which workout burns the most calories?
High-intensity exercises like running (10+ mph), HIIT training, jump rope, and competitive sports burn the most calories per minute (600-1000 calories per hour). However, the best workout is one you can sustain consistently.
Do I burn fat or carbs during exercise?
Your body burns both fat and carbohydrates during exercise. Lower intensity workouts use more fat (60-70% of calories), while high-intensity exercises rely more on carbohydrates (60-80% of calories). Total calorie burn matters most for weight loss.
How many calories should I burn per workout?
A good target is 200-500 calories per session for general fitness, or 300-600 for weight loss goals. This typically requires 30-60 minutes of moderate to vigorous exercise. Focus on consistency over single workout calorie burns.