Most gym sessions are a mix: a warm-up on the treadmill, some weights, maybe a few minutes on the bike. Add each part below and you'll get one total for the whole workout, worked out for your body weight instead of a machine's guess.
Total calories burned
0 kcal
Every activity in the estimator, ranked from the biggest burn to the smallest.
| Activity | MET | 30 min | 60 min |
|---|
Calories are estimated with MET values from the Compendium of Physical Activities (Ainsworth et al.). Real burn varies with fitness, effort and body composition, often by 10–20%.
Treadmills, bikes and ellipticals guess your calories from a default body weight, and many people never change it. They also can't tell when you lean on the handrails, which takes a lot of the work off your legs. Studies that compared machines with lab measurements have found some ellipticals overestimate by 30% or more.
A calculator based on your real weight and MET values won't be perfect either, but it's consistent. Use it to compare one week with the next rather than to count every last calorie.
A one-hour mix of 10 minutes cardio, 40 minutes of moderate weights and 10 minutes of stretching burns about 300 to 450 calories for most adults. Hard cardio or circuits push that higher.
Per minute, the stair climber, rowing machine and running on the treadmill sit near the top. Jump rope beats them all, but few people can keep it up for long.
They're often too high, especially if your weight isn't entered or you hold the rails. Expect the real number to be 10 to 30% lower than many displays show.
If your daily calorie target already assumes you exercise, no. If you picked a mostly sitting activity level, you can eat back part of it, around half, to be safe.
Yes. Moving a heavier body takes more energy, so calorie burn rises roughly in line with body weight. That's why this estimator asks for yours.
Turn your workouts into a full-day number. The TDEE calculator shows everything you burn in 24 hours.
Open the TDEE calculator