Workout Duration & Calories Tool
What this tool does
This tool estimates workout calories using the standard equation: Calories (kcal) = MET × weight(kg) × duration(hours). Choose your activity (or enter a custom MET), set duration, and enter your weight (Metric or Imperial). It’s a quick estimate—actual burn varies with intensity, fitness level, terrain, temperature, and technique.
Use results for planning and comparison—not as a medical measurement.
How the calculator works
- Select your unit system (Metric or Imperial).
- Pick an activity from the list (or choose Custom MET and enter your own).
- Enter your duration in minutes and your weight.
- Press Calculate to get total calories (kcal).
- Use Copy or Share to save or send your result.
Units & inputs
- Weight: kg (Metric) or lb (Imperial).
- Duration: minutes (the tool converts to hours automatically).
- MET: “Metabolic Equivalent of Task”, a number showing intensity. Rest = ~1.0 MET.
Tip: Only the fields for your selected unit appear to prevent errors.
Formula & example
Formula
Calories = MET × weight(kg) × time(hours)
Example
Walking 4.0 mph (5.0 MET), 70 kg, 45 min → 5 × 70 × 0.75 = 262.5 kcal
Rounding and real-world variability can change final numbers slightly.
Typical MET values by activity
MET values vary by speed, form, environment, and personal fitness.
Helpful tips
- Use the activity closest to your intensity; if unsure, pick a conservative MET.
- Log time precisely; short sessions add up.
- Track trends over time instead of any single estimate.
Common mistakes
- Mixing units (e.g., pounds with kilograms) in one calculation.
- Using total feet without inches for height when estimating MET from pace tables.
- Assuming the highest MET always applies—intensity varies.
Reading your result
A higher calorie number indicates more total energy expenditure for that session. Compare sessions of the same activity and similar intensity for best insights. If weight changes significantly, re-enter it for newer estimates.
Frequently asked questions
What is a MET?
A MET (Metabolic Equivalent of Task) expresses intensity vs resting. 1 MET ≈ resting energy use; 8 MET ≈ ~8× resting.
Why do two apps give different calorie numbers?
They may use different MET tables, rounding, or add heart-rate/VO₂ estimates. Our tool uses the standard MET formula for consistency.
Can I use a custom MET?
Yes. Select “Custom MET” and enter a value (e.g., from wearables, studies, or sport-specific tables).
Is this accurate for everyone?
No estimate fits all. Body composition, technique, and environment affect real burn. Treat results as directional.
Disclaimer
For fitness education only—does not replace medical or coaching advice. Consult a professional for individualized guidance.