How to Use the Weekly Workout Calorie Calculator
This calculator uses MET (Metabolic Equivalent of Task) values to estimate weekly calorie burn based on your daily workout types and durations. Whether you are tracking weight loss progress or building a structured training plan, this tool gives you a clear picture of your weekly energy expenditure.
MET values represent exercise intensity relative to rest: running has a MET of 9.0 while walking is 3.5. The formula is: Calories = MET × body weight (kg) × duration (hours). Burning 7,700 kcal results in approximately 1 kg of fat loss. A consistent weekly deficit of 500–700 kcal supports healthy, sustainable weight loss.
Combining cardio with strength training helps preserve muscle while losing fat. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by major health organizations.
Frequently Asked Questions
Approximately 3,500 calories equals 1 pound (0.45 kg) of fat. A weekly deficit of 500–700 kcal leads to about 0.5–1 lb of weight loss per week.
MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. Calories burned = MET × body weight (kg) × duration (hours). Running has a MET of 9.0, walking 3.5.
Results may vary 10–20% from actual burn due to individual fitness level, metabolism, and effort. Use as a guideline alongside a fitness tracker or heart rate monitor.