Exercise Calorie Calculator – Calories Burned in Gym and Home Workouts
Exercise Calorie Calculator
Analyze your gym sessions, weightlifting, and home exercises. Find out your total energy expenditure and hourly burn rate.
Quick answer
An exercise calorie calculator estimates the energy you use during a workout. Enter your body weight, choose an exercise type such as weightlifting, kettlebell training or HIIT, set the duration and click Analyze Workout. You will see total calories burned, your hourly burn rate and the MET value used.
Our free exercise calorie calculator focuses on gym and home workouts, with 15 options including light and heavy weightlifting, bodyweight exercises, CrossFit-style circuits, kettlebells, treadmill running, elliptical, stair climber, rowing, stationary bike, HIIT, power yoga, Pilates, jumping rope and low-impact aerobics.
Calorie numbers are estimates. Rest periods, effort level, exercise selection and fitness level change real energy use, so compare sessions with the same exercise calorie calculator rather than mixing different tools.
How the Exercise Calorie Calculator Works
- Calories per minute = MET × 3.5 × body weight (kg) ÷ 200
- Total calories = calories per minute × duration in minutes
- Hourly burn rate = calories per minute × 60
Example: a 70 kg person doing 40 minutes of kettlebell training (MET 6.0) burns about 294 calories, an hourly rate of about 441 calories.
MET Values for Gym Workouts
| Exercise | MET |
|---|---|
| Weightlifting, light or machines | 3.0 |
| Weightlifting, heavy or free weights | 6.0 |
| Bodyweight exercises (push-ups, squats) | 5.0 |
| CrossFit or intensive circuit | 8.0 |
| Kettlebell training | 6.0 |
| Treadmill running (5 mph) | 7.0 |
| Rowing machine, moderate | 7.0 |
| Jumping rope, moderate | 9.8 |
| Pilates | 3.0 |
How to Use the Exercise Calorie Calculator
Here is how to use the exercise calorie calculator.
Step 1: Choose Units and Enter Your Body Weight
Pick Metric (kg) or Imperial (lbs) and type your body weight.
Step 2: Select the Exercise Type and Duration
Choose the workout you did, for example Kettlebell Training, and enter how many minutes you trained.
Step 3: See the Energy Expended in Your Workout
Click Analyze Workout. The main card shows the total calories burned during the session.
Step 4: Check Your Hourly Burn Rate and MET Value
Below the total you can see the hourly burn rate and the MET value used, which helps you compare workouts fairly.
What About the Afterburn Effect?
Hard strength and interval sessions raise your metabolism for a while after you finish, an effect known as EPOC (excess post-exercise oxygen consumption). The extra burn is real but usually modest, often around 6 to 15% of the workout’s calories, so it is a bonus rather than the main reason to train.
Tips to Get More From Your Workouts
- Keep rest periods short in circuits to raise average intensity.
- Use compound lifts such as squats, deadlifts and rows that work many muscles at once.
- Mix strength days with cardio or HIIT days for overall fitness.
- Track sessions in the exercise calorie calculator to see weekly totals.
Why Use an Exercise Calorie Calculator?
Gym sessions are harder to estimate than steady cardio because effort changes from set to set. An exercise calorie calculator gives a consistent, science-based estimate so you can plan nutrition around training and compare different workout styles.
Frequently Asked Questions
Is this exercise calorie calculator free?
Yes. It is free with no sign-up.
How many calories does weightlifting burn?
A 70 kg person burns roughly 150 to 300 calories in 45 minutes, depending on intensity.
Is HIIT better than weights for burning calories?
HIIT usually burns more per minute, while weights build muscle that supports long-term metabolism. Both are useful.
What is a MET value?
A measure of how much energy an activity uses compared with resting. Higher MET means higher burn.
Does the calculator include rest between sets?
MET values for gym exercise assume typical rest periods within a session.
Can I use pounds?
Yes. Switch to Imperial (lbs) and the calculator converts automatically.