Wondering if that 45-minute lifting session actually burned enough to justify the post-gym meal? This calculator estimates calories burned in any activity using MET values — the standard scientific unit for exercise energy expenditure.
How the calculator works (MET method)
MET (Metabolic Equivalent of Task) tells you how many multiples of your resting metabolism an activity uses. Formula: calories burned = MET × weight (kg) × time (hours). Sitting = 1 MET. Walking briskly = ~4 METs. Weight training = ~5 METs. Running 10 km/h = ~10 METs. HIIT = ~8–12 METs.
Why gym-machine estimates are usually wrong
Cardio machines overestimate by 20–40% because they don't know your fitness level, body composition, or effort. The MET method is closer to lab-measured values, though still an estimate.
How to use this for weight loss
Don't 'earn' food with cardio — that mindset backfires. Use calorie burn as bonus data on top of a diet that already puts you in a deficit. Cardio for fat loss works when it adds ~10–20% to your daily burn without leaving you starving.
Worked example
80 kg lifter, 45 minutes of weight training (5 METs): 5 × 80 × 0.75 = 300 kcal. That's about one protein shake and a banana — real, but modest. Consistency beats intensity long-term.
- 1Trust the MET estimate more than the treadmill display.
- 2Bump the number by 5–10% for the after-burn effect (EPOC) from hard intervals.
- 3Non-exercise movement (walking, standing) adds more over a week than any single workout.
Frequently asked questions
Q1.How accurate is MET-based estimation?
±10–15% for most activities. Better than machine estimates, worse than lab measurements.
Q2.Which burns more — cardio or weights?
Per session: cardio, usually. Over 24 hours: weights come close due to EPOC and higher resting burn from added muscle.
Q3.Should I subtract exercise calories from my food intake?
Only partially. Most people over-eat back their burn. Add back ~50% at most, and only if you're using calories for energy on a hard training day.
Calorie-burn estimates vary widely between individuals. Don't build a diet on machine numbers — build it on a proper TDEE and weekly weight trend.