Workout Calories Burned Calculator

Workout calories burned calculator for a single training session

This workout calories burned calculator estimates how many calories you used during one exercise session. It is built for one common decision: getting a practical calorie estimate for a specific workout you just did (or are about to do), without needing a heart rate strap, a lab test, or a full fitness app.

You enter three core inputs: the workout type, your body weight in kilograms, and how long you exercised in minutes. The calculator then estimates total calories burned for the session, plus useful supporting figures like calories per minute and calories per hour. Because real-world effort varies, it also shows a small “likely range” around the estimate so you do not treat the number as perfect.

This tool is intentionally not a daily calorie calculator and it is not a diet planner. It does not try to estimate your total daily energy expenditure (TDEE), resting metabolism, or calories burned across an entire day. It focuses on one workout session so the result stays simple and directly actionable for logging, comparisons, and basic planning.

Assumptions and how to use this calculator

• Activity estimates use MET values: Each workout type maps to a typical “MET” level (a standard way to estimate energy cost). Your exact burn can be higher or lower depending on fitness, technique, terrain, and breaks.
• Weight is a strong driver: Heavier people generally burn more calories at the same MET and duration because energy cost scales with body mass.
• Duration is active time: Enter the time you were actually exercising. If your session included long rest periods (for example, strength training with long breaks), use active minutes or apply a negative intensity adjustment.
• Intensity adjustment is optional: If your session felt easier or harder than the label, use the percentage adjustment to nudge the estimate up or down. Leave it blank or at 0% if unsure.
• Results are estimates, not measurements: Even good formulas are approximations. Use the result to compare workouts and track trends, not to argue over small differences from a smartwatch or app.

Common questions

Why does this calculator ask for weight?

Energy cost scales with body mass. Two people doing the same workout for the same time can burn meaningfully different calories because moving and supporting more mass usually requires more energy. Weight is one of the simplest inputs that improves the estimate without making the tool complicated.

What is “MET” and why is it used?

MET is a standard unit that compares an activity’s energy demand to resting effort. Activities like walking, running, cycling, and HIIT have typical MET ranges. The calculator uses a practical MET value for each workout type to estimate calories with a widely used formula based on weight and time.

My smartwatch shows a different number. Which one is right?

Neither is guaranteed “right.” Watches often combine movement data and heart rate to guess effort, but they can overestimate or underestimate depending on sensor accuracy and your physiology. This calculator uses a standard activity-based model. If you want consistency across time, use one method and stick with it, then watch your trend rather than single-session differences.

How should I handle strength training with rest breaks?

If your session had long rests, your average intensity is lower than “continuous” cardio. You can enter only active minutes, or keep the full session time and apply a negative intensity adjustment (for example, -10% to -30%) to better match the stop-start nature of lifting.

How can I improve accuracy without making this complicated?

Pick the closest workout type, enter your best current body weight, and use active minutes. Only use the intensity adjustment when you have a clear reason (for example, your “moderate run” included hills or was unusually slow). For the most accurate personal numbers, use a chest-strap heart rate monitor and compare several sessions to calibrate your expectations.