Workout Calorie Burn Calculator 2025

Workout Calorie Burn Calculator: How Many Calories Do You Really Burn?

Stop guessing. Our workout calorie calculator uses MET values to give you exact calories burned for running, cycling, HIIT, yoga, and 50+ activities — plus heart rate zones and weight loss projections.

How It Works

Formula: Calories = MET × weight(kg) × duration(hours)
1 MET = resting burn (≈1 kcal/kg/hr)

Popular Activities & MET Values

Example: 150 lb Person, 30-Min HIIT

MET: 8.0
Calories: 272 kcal
Per minute: 9 kcal
Heart rate zone: 3 (Aerobic)
Weekly (5x): 1,360 kcal → ~0.4 lb fat loss

Heart Rate Zones

• Zone 1 (50–60%): Warm-up, recovery
• Zone 2 (60–70%): Fat burn
• Zone 3 (70–80%): Aerobic, endurance
• Zone 4 (80–90%): Anaerobic, speed
• Zone 5 (90–100%): Max effort

Weight Loss Math

3,500 kcal = 1 lb fat
Burn 500 kcal/day deficit → 1 lb/week

Pro Tips

• Track heart rate for accurate zones
• Combine cardio + strength
• Eat post-workout protein
• Use our hydration calculator

Common Myths

• "Fat burn zone" burns more fat — false, total calories matter
• More sweat ≠ more burn
• Muscle burns 50 kcal/lb/day — actually ~6 kcal

FAQs

Does muscle weigh more than fat? Yes — but it's denser.

Can I target belly fat? No — spot reduction is a myth.

Best for weight loss? HIIT + diet.

Conclusion

Know your burn, track progress, hit goals. Use our free calorie calculator before every workout.

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