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MET (Metabolic Equivalent of Task) represents the energy cost of physical activities. 1 MET = resting metabolic rate. Activities range from 1-2 METs (sleeping, sitting) to 18+ METs (sprinting).
Combine high, moderate, and low-intensity activities for balanced fitness. Example: 20 min running + 10 min strength + 5 min stretching.
Log workouts to see progress over time. Aim for 150-300 minutes of moderate activity or 75-150 minutes of vigorous activity per week.
Gradually increase duration, intensity, or add activities. Small weekly improvements lead to significant long-term results.
Balance intense workouts with recovery days. Include stretching, yoga, or light walking to promote recovery and prevent burnout.
Depends on goals. Weight loss: 300-500 calories per session. Fitness maintenance: 200-400. Athletes: 500-1000+. Quality matters more than quantity - focus on consistency.
MET-based calculations are reasonably accurate (±10-20%) for most people. Individual variation depends on fitness level, muscle mass, efficiency, and effort level.
Yes! EPOC (Excess Post-Exercise Oxygen Consumption) or "afterburn" continues burning calories for hours after exercise, especially after high-intensity workouts.
Exercise helps, but weight loss primarily requires caloric deficit through diet. To lose 1 lb, you need a 3,500 calorie deficit. Combine exercise with nutrition for best results.
High-intensity activities burn most calories: running, cycling, swimming, HIIT, jump rope. However, the best exercise is one you'll do consistently. Consistency beats intensity.
Quality over duration. 30-45 minutes of focused training is sufficient for most. Longer doesn't always mean better - intensity and consistency matter more than length.
Both! Cardio burns more calories during exercise. Strength training builds muscle, which increases resting metabolic rate. Ideal: 3-4 cardio sessions + 2-3 strength sessions weekly.
Yes, but the difference is modest. Muscle burns ~6 cal/lb/day vs ~2 cal/lb/day for fat. However, muscle mass improves body composition, strength, and metabolic health.