Workout Calories Burned Calculator
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Estimated Calories Burned:
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Understanding Workout Calories Burned
Calculating the number of calories burned during a workout is a crucial aspect of fitness for many individuals. Whether you're aiming for weight management, improved cardiovascular health, or simply tracking your progress, understanding this metric can be very motivating and informative. This calculator provides an estimation based on key factors: your body weight, the duration of your activity, and the intensity of the workout, represented by its Metabolic Equivalent of Task (MET) value.
How Calories Burned Are Calculated
The most common formula used to estimate calories burned during physical activity is based on the MET value of the exercise. The MET value represents the ratio of your working metabolic rate relative to your resting metabolic rate. A MET of 1 is equivalent to the energy expenditure of sitting quietly. Activities with higher MET values are more intense and burn more calories per unit of time.
The general formula is:
Calories Burned per Minute = (MET Value × Body Weight in kg × 3.5) / 200
And the total calories burned is:
Total Calories Burned = Calories Burned per Minute × Duration in Minutes
Our calculator simplifies this by directly calculating the total:
Total Calories Burned = MET Value × Body Weight in kg × Duration in Minutes × 0.0175
The factor 0.0175 is derived from (3.5 / 200) × 60 minutes, which converts the rate from per minute to per hour and accounts for the weight conversion from kg to kcal/min/kg.
Key Inputs Explained:
- Your Weight: The heavier you are, the more energy your body expends to move, thus burning more calories. We support both Kilograms (kg) and Pounds (lb), converting pounds to kilograms internally for the calculation.
- Workout Duration: The longer you engage in an activity, the more total calories you will burn. We support both Minutes (min) and Hours (hr), converting hours to minutes for the calculation.
- MET Value of Activity: This is a measure of the exercise's intensity.
- Low Intensity (e.g., < 3.0 METs): Walking slowly, light stretching, resting.
- Moderate Intensity (e.g., 3.0 – 6.0 METs): Brisk walking, cycling at a moderate pace, water aerobics, dancing.
- High Intensity (e.g., > 6.0 METs): Running, swimming laps, HIIT, vigorous sports.
A MET chart is essential to find the appropriate value for your specific activity. We've provided a link to a common MET chart for reference.
Example Calculation
Let's consider an individual weighing 75 kg who engages in running (a high-intensity activity with an approximate MET value of 8.0) for 45 minutes.
- Weight: 75 kg
- Duration: 45 minutes
- MET Value: 8.0
Using the formula:
Total Calories Burned = 8.0 (MET) × 75 (kg) × 45 (min) × 0.0175
Total Calories Burned = 600 × 45 × 0.0175
Total Calories Burned = 27000 × 0.0175
Total Calories Burned = 472.5 calories
So, this individual would burn approximately 472.5 calories.
Important Considerations:
This calculator provides an estimation. Actual calories burned can vary significantly based on individual metabolism, fitness level, body composition (muscle vs. fat), environmental conditions, and the precise execution of the exercise. For the most accurate tracking, consider using a heart rate monitor or a fitness tracker, which often incorporate more personalized physiological data.
function calculateCalories() {
var weightInput = document.getElementById("weight");
var weightUnitSelect = document.getElementById("weightUnit");
var durationInput = document.getElementById("duration");
var durationUnitSelect = document.getElementById("durationUnit");
var metValueInput = document.getElementById("metValue");
var resultDiv = document.getElementById("result");
var weight = parseFloat(weightInput.value);
var weightUnit = weightUnitSelect.value;
var duration = parseFloat(durationInput.value);
var durationUnit = durationUnitSelect.value;
var metValue = parseFloat(metValueInput.value);
var errorMessage = "";
if (isNaN(weight) || weight <= 0) {
errorMessage += "Please enter a valid weight.\n";
}
if (isNaN(duration) || duration <= 0) {
errorMessage += "Please enter a valid duration.\n";
}
if (isNaN(metValue) || metValue <= 0) {
errorMessage += "Please enter a valid MET value.\n";
}
if (errorMessage) {
alert(errorMessage.trim());
resultDiv.innerText = "–";
return;
}
// Convert weight to kg if necessary
var weightKg = weight;
if (weightUnit === "lb") {
weightKg = weight * 0.453592;
}
// Convert duration to minutes if necessary
var durationMinutes = duration;
if (durationUnit === "hr") {
durationMinutes = duration * 60;
}
// MET formula: Calories Burned = MET * Weight(kg) * Duration(min) * 0.0175
var caloriesBurned = metValue * weightKg * durationMinutes * 0.0175;
// Display the result, rounded to one decimal place
resultDiv.innerText = caloriesBurned.toFixed(1);
}