Estimate calories burned, workout efficiency, weekly fat loss projection, and recovery guidance from your body weight, exercise type, duration, intensity, and weekly training frequency.
Choose your workout type, enter body weight, workout duration, weekly frequency, and intensity. The calculator uses MET values to estimate calories burned and converts weekly calories into an approximate fat-loss projection.
The result estimates exercise energy expenditure. It is useful for comparing workouts, planning weekly activity, and checking whether current exercise volume is enough for a realistic fitness or weight-loss goal.
This is an estimate. Actual burn changes with fitness level, pace, heart rate, terrain, and exercise technique.
A 75 kg person running for 45 minutes at moderate intensity burns about 467 calories. Four sessions per week equals about 1,867 calories, or roughly 0.24 kg of fat-equivalent energy.
A 75 kg person running for 45 minutes burns roughly 450 to 500 calories depending on speed and intensity.
Running, swimming, cycling at high intensity, rowing, and interval training usually burn more calories per hour than light walking.
About 7,700 calories equals roughly 1 kg of fat-equivalent energy, so weekly exercise burn must be combined with diet to reach that target.
Walking can support weight loss when total weekly calories, food intake, and consistency create a sustainable deficit.
Many people target 1,000 to 2,500 workout calories per week, but the best target depends on body weight, recovery, diet, and fitness level.
| Module | What it shows |
|---|---|
| Health Score | 0-100 decision score based on the calculator inputs. |
| MET Calculator | Estimates calories from exercise type and duration. |
| Weekly Projection | Projects weekly calorie burn and fat-equivalent change. |
| Efficiency Score | Rates workout output against common weekly activity targets. |
| Recovery Guide | Suggests practical recovery needs from workout intensity. |