Example 1
- Mass: 70 kg
- Time: 45 min
- MET: 5
263 kcal
70 kg, 45 min, and 5 MET gives 263 kcal.
Gym calorie calculator
Type weight, minutes on the floor, and a MET rung. The calculator multiplies MET by kilograms by time in hours. 70 kg, 45 min and 5 MET give 263 kcal. Sets and bar load are not fields.
Gym: MET × kg × hours. Protein is on the protein requirement page. Surplus is on the weight gain calculator. Yoga next door uses a lower MET list.
Result
Weight (kg), Time (minutes), Intensity (est. MET) and Height (cm). Calories burned shows up here.
How it works
Gym calories take a MET from the list, mass, and minutes. The formula is MET × kg × hours, minutes over 60. Default moderate training is 5 MET. Seventy kilograms and 45 minutes at 5 give 262.5, 263 on the page. The same mass and a full hour give 350. Light weights 3.5 MET at 80 kg and 45 minutes give 210. Vigorous 6 MET at 70 kg and 45 minutes give 315. Circuit 8 MET at 75 kg and 30 minutes give 300.
People often want to type sets, reps, and kilograms on the bar. Volume is not an input here. Ninety kilograms and an hour at 5 MET give 450. Sixty-five kilograms and 90 minutes at 5 give 487.5, 488 on the page. Fifty-five kilograms and 40 minutes at 5 give 183. Rest between sets sits inside the session minutes, not as its own field.
The four rungs are a table estimate, not a full-body plan. If the session was easy on machines, stay at 3.5. When you barely sit between moves, 8 is closer. One MET covers the whole visit. Treadmill minutes after lifting count only if those minutes and that rung match. A separate run with kilometers lives on another page.
An optional profile, height, age, sex, and PAL, adds Mifflin, TDEE, and this session as a percent of the day. Session kcal still use MET, mass, and minutes. Without the profile you see burn and kcal per minute. Daily protein and a surplus on TDEE sit next door, because this calculator does not build a diet or a hypertrophy plan.
The US switch converts pounds with 0.453592, and the formula still works in kilograms. Mass and minutes need values before 263 can appear. Type 70, 45, leave 5 MET, click Calculate, and match the calculator example. Treat that number as the order of 45 minutes on the floor, not as belly fat gone.
Yoga next door starts near 2.5 MET, clearly below 5 at the gym. Separate lists keep hatha from looking like a deadlift. Here you stay with weights, circuits, and time in the room.
How to use
- Type mass and gym minutes, including rest, in kilograms or pounds from the units switch.
- Pick intensity: 3.5 light weights, 5 moderate, 6 vigorous, or 8 circuit.
- Click Calculate. 70 kg, 45 min and 5 MET give 263 kcal after rounding from 262.5.
- Leave the Mifflin profile empty when the session number is enough. A TDEE percent appears only with a full profile.
- Sets, reps, and bar load stay out. Volume is not an input in this calculator.
Formula
kcal = gym MET × kg × (min / 60)
MET: 3.5 / 5 / 6 / 8. Sets and reps stay out.
Gym MET without sets or bar load
Rungs 3.5 / 5 / 6 / 8 multiply mass and floor minutes. 70 kg, 45 min, and 5 MET is 263 kcal after rounding 262.5. Bar load is not a field.
- MET
- The floor rung: 3.5 light weights, 5 moderate, 6 vigorous, 8 circuit. 5 × 70 × 0.75 = 262.5, shown as 263.
- kcal
- Gym MET × kg × (min / 60). 263 from 45 minutes at 5 and 70 kg. Sets, reps, and kilograms on the bar are not inputs.
Examples
Example 2
- Mass: 70 kg
- Time: 60 min
- MET: 5
350 kcal
70 kg, one hour, and 5 MET gives 350 kcal.
Example 3
- Mass: 80 kg
- Time: 45 min
- MET: 3.5
210 kcal
80 kg, 45 min, and light 3.5 MET gives 210 kcal.
Example 4
- Mass: 70 kg
- Time: 45 min
- MET: 6
315 kcal
70 kg, 45 min, and 6 MET gives 315 kcal.
Example 5
- Mass: 90 kg
- Time: 60 min
- MET: 5
450 kcal
90 kg, one hour, and 5 MET gives 450 kcal.
Example 6
- Mass: 75 kg
- Time: 30 min
- MET: 8
300 kcal
75 kg, 30 min, and circuit 8 MET gives 300 kcal.
Example 7
- Mass: 65 kg
- Time: 90 min
- MET: 5
488 kcal
65 kg, 90 min, and 5 MET gives 488 kcal.
Example 8
- Mass: 55 kg
- Time: 40 min
- MET: 5
183 kcal
55 kg, 40 min, and 5 MET gives 183 kcal.
Frequently asked questions
How many kcal at 70 kg, 45 min and 5 MET?
263 after rounding. 5 × 70 × 0.75 = 262.5. An hour at the same mass and 5 MET gives 350.
Do sets and reps enter the 263?
No. The inputs are MET, mass, and minutes. The bar, a machine, and the set count are not fields.
How do circuit 8 MET and light 3.5 differ at 75 kg and 30 min?
8 MET gives 300. 3.5 would be about 131 at that mass and time. Circuit is denser on the list, not in a training log.
Should rest between sets sit inside the 45 minutes?
Yes, if that is how you spent the time. The formula does not subtract pauses. A short session with long rests is still the minutes you type.
Does this replace a surplus when you want to gain?
No. This is a session sketch. Surplus adds kcal to daily TDEE. Protein is a third card.
Why ask for height, age, and PAL if 263 still appears without them?
To show Mifflin, TDEE, and the session percent. Without a profile you keep kcal and kcal per minute.
Is cardio after lifting inside the 350 kcal from an hour?
Only if you included those minutes and picked a MET that matches. A separate run with kilometers is another page.
Do pounds change the 183 kcal from the 55 kg example?
Not at the same mass after 0.453592. A different pound number is a different mass. The formula uses kilograms.
Why is yoga next door if both pages use MET?
Hatha sits near 2.5 MET, below 5 at the gym. A different list, a different card.
How much at 90 kg, an hour, and 5 MET?
450 kcal. 65 kg and 90 minutes at 5 give 488 after rounding from 487.5.
Knowledge sources
Gym: MET × kg × hours. This is a sketch, not a machine readout.
- Wikipedia — metabolic equivalent of task
- CDC — physical activity basics
- WHO — physical activity fact sheet
Page updated in 2026.