Choose an activity, enter your body weight and workout duration, and get a quick MET-based calorie estimate.
Gross calories include the energy you would use at rest during the same time. Active calories subtract that resting estimate. The range reflects a practical MET band, not a personal measurement.
This calculator applies the standard Metabolic Equivalent of Task (MET) method to activity values published in the Compendium of Physical Activities. MET values describe typical energy cost at a population level rather than measuring an individual workout.
1 MET represents the energy cost of sitting quietly at rest, which equates to roughly 1 kcal per kilogram of body weight per hour (or 3.5 mL of oxygen consumed per kilogram per minute). Because resting metabolism varies by person, the result is best used as a broad comparison. Read the 2024 Compendium update.
| Exercise Type | Intensity Level | MET Score | Est. Burn (75kg / 1hr) |
|---|---|---|---|
| Jump Rope | Fast Cadence (>120 rpm) | 11.8 – 12.0 | ~929 kcal |
| Running (6 mph) | 10 min/mile pace | 9.8 | ~772 kcal |
| HIIT & Tabata | Maximal Intervals | 9.0 – 10.0 | ~709 kcal |
| Stationary Cycling | Moderate Resistance | 7.0 | ~551 kcal |
| Weight Training | Heavy Compound Sets | 6.0 | ~473 kcal |
| Brisk Walking | 3.5 – 4.0 mph | 4.3 | ~339 kcal |
| Yoga & Mobility | Hatha / Vinyasa | 2.5 – 3.0 | ~216 kcal |
Online calculators provide standardized baseline estimates. These factors can help explain why a measured result may be higher or lower:
Some demanding sessions increase oxygen consumption after exercise, but the size and duration of that effect varies and is not included in this calculator.
Two people at the same body weight can have different resting metabolism and movement economy because body composition and fitness differ.
A lifting session contains both work and recovery. Short-rest circuits and long-rest strength sessions should not be expected to share one exact energy cost.
Technique and familiarity change how efficiently a person performs an activity, so the same external task may not cost everyone the same amount of energy.
Pace, resistance, heart rate, perceived effort, and environmental conditions can shift energy use within the same broad activity category.
When dieting for fat loss, avoid consuming every calorie calculated from your workout. Use this calculator to track relative expenditure trends rather than micro-managing daily meals.
Clear answers on how energy expenditure is determined, fitness trackers accuracy, and workout calorie burn.
It provides a population-level estimate using standard MET values, body weight, and duration. It is not a measurement: resting metabolism, body composition, fitness, pace, and actual work-to-rest time can create substantial individual differences.
High-cadence jump roping, sprint intervals, and all-out Air Bike / rowing sprints have the highest MET ratings (10.0 to 12.0), burning approximately 350 to 450 calories in 30 minutes for a 75 kg individual.
Some sessions increase post-exercise oxygen consumption, but the effect varies with training intensity, duration, and the individual. This calculator estimates only the selected workout period and does not add an afterburn value.
Moving a larger physical mass against gravity requires more kinetic energy and muscle force. A 90 kg individual naturally burns roughly 20% more calories walking 1 mile than a 75 kg individual.
Fitness smartwatches utilize photoplethysmography (optical heart rate) and accelerometer data. While good at tracking relative cardiovascular spikes, studies show consumer wrist wearables can vary by up to 20–30% in absolute calorie accuracy.
For the most accurate result, calculate the duration of your main training block at its appropriate MET level, and calculate gentle walking or stretching separately at 2.5 to 3.0 METs.
Yes! Identify the style of your YouTube workout (HIIT, Yoga, Bodyweight circuit, or Strength) and enter the total active video duration.
Use our free Workout Routine Builder or Free Workout Plan Generator to design weekly schedules, set rest intervals, and organize exercises with zero sign-up required.
Estimate your one-rep max and training percentages.
Estimate workout energy expenditure by activity.
Calculate total sets × reps × weight.
Run custom work and rest intervals online.
Turn any workout video into a timestamped, shareable training timer.