This calculator uses MET values (Metabolic Equivalent of Task) — a standardised measure of exercise intensity. A MET of 1 = calories burned at rest. Running at 10 km/h has a MET of ~10, meaning it burns 10× more calories per minute than sitting still.
FAQs
How many calories does strength training burn?
Weight training burns 3-6 MET depending on intensity. For a 75kg person training for 60 minutes at moderate intensity, that is approximately 315-475 calories. However, strength training also elevates metabolism for 24-48 hours post-workout through EPOC (excess post-exercise oxygen consumption), adding a meaningful contribution not captured in real-time calorie estimates.
Does body weight really affect calorie burn that much?
Yes — significantly. A 100kg person burns exactly 25% more calories than a 80kg person doing the same exercise at the same intensity for the same duration. This is why calorie burn estimates from fitness trackers that don't know your weight are often inaccurate.
How accurate are MET-based calorie calculations?
Within 10-20% for most people and activities. Individual variations in fitness level, heat acclimatisation, and biomechanical efficiency affect actual burn. Fitness trackers with heart rate monitoring are typically 5-15% more accurate for sustained cardio but are less accurate for strength training.
Is HIIT better than steady-state cardio for fat loss?
Both work. HIIT burns calories faster per unit of time and produces greater EPOC. Steady-state cardio can be sustained longer, accumulating more total calorie burn for some clients. The best choice is whichever the client will consistently do. For clients who are new to exercise, lower intensity steady-state is safer and more sustainable.