Cardio & Calories
Workout Calories Burned Calculator
Calculate total calories burned across a full workout using workout duration, intensity, and body weight. Get a complete session estimate including estimated EPOC (afterburn). Supports kg/lbs.
Workout Session Calorie Calculator
Session burn + EPOC estimate
Units
—
Total Calories Burned (Session)
This calculator estimates session calorie burn using MET values adjusted for rest period intensity, plus an estimated EPOC (excess post-exercise oxygen consumption) contribution over the following 24 hours.
Calorie Burn by Workout Type (60 min, 80 kg)
| Workout Type | MET | Cal/60 min (80 kg / 176 lbs) | EPOC Post |
|---|---|---|---|
| Weight Training (general) | 3.5 | ~280 | 60–100 kcal |
| Weight Training (vigorous) | 5.0 | ~400 | 100–150 kcal |
| Circuit Training | 8.0 | ~640 | 150–200 kcal |
| CrossFit | 8.5 | ~680 | 150–200 kcal |
Frequently Asked Questions
A 1-hour weight training session burns approximately 200–400 kcal for a 70–90 kg person at moderate intensity. Vigorous training with heavy compounds and shorter rest periods burns 350–500 kcal/hr. Circuit training or CrossFit can burn 550–700 kcal/hr. Add EPOC of 60–200 kcal for total daily burn from the session.
Traditional weight training (straight sets, 1–3 minute rest periods) burns fewer calories per hour than most cardio modalities. However, circuit training, supersets, and minimal-rest strength training can approach cardio-level acute calorie burns (500–700 kcal/hr) while providing all the muscle-building stimulus of weight training. The best of both worlds: metabolic resistance training (compound movements with 30–60s rest periods).
After intense exercise, particularly heavy resistance training and HIIT, your body's oxygen consumption remains elevated for hours as it: replenishes ATP and phosphocreatine stores, clears lactate, restores body temperature, repairs micro-damaged muscle tissue, and resynthesises glycogen. This EPOC phase can last 12–48 hours after very intense training and results in 60–300 extra kcal burned above resting baseline — predominantly from fat oxidation.
To increase calorie burn per session: (1) Shorten rest periods (60s vs 3 min increases burn by ~20%); (2) Add supersets or circuits; (3) Focus on compound movements (squat, deadlift, bench, row) that recruit more total muscle; (4) Add conditioning finishers (10 min of rowing, bike sprints, or sled push after weights); (5) Increase total sets and volume; (6) Add incline where applicable (treadmill walking vs flat).
Yes, with timing considerations. For body composition: weights before cardio is supported by research — glycogen is used for weights while fat is more accessible for subsequent cardio when glycogen is depleted. For maximum calorie burn: same-day weights + cardio burns more total calories than doing them separately. For recovery: if cardio is intense, separate it from weight training with at least 6 hours or schedule on different days.