Burpee Calorie Burned Calculator
The Burpee Calorie Burned Calculator estimates total energy expenditure based on your body weight, workout duration, and intensity level. This tool helps fitness enthusiasts and athletes track the effectiveness of their HIIT sessions. Whether you are planning a new workout routine, measuring your current progress, or comparing your burn to other cardio activities, this calculator provides accurate insights to optimize your training.
How Total Calories Burned Is Calculated
Total calories burned represent the total energy your body expends during a specific exercise period. To find this number, we use the scientifically validated Metabolic Equivalent of Task (MET) formula, which assigns a value to how hard your body is working.
Calories = MET × Weight(kg) × Duration(hours)
Where:
- MET = Metabolic Equivalent of Task value based on intensity (Low to Extreme)
- Weight = Your body weight in kilograms
- Duration = Exercise time in hours
Step 1: Convert Weight
If you enter your weight in pounds, we convert it to kilograms because the MET formula requires metric units to be accurate.
Step 2: Determine Intensity
Your chosen exercise intensity (Low, Moderate, High, or Extreme) selects the specific MET value, which dictates how many calories you burn per minute.
Step 3: Final Calculation
We multiply your weight in kilograms by the MET value and the duration in hours. This method ensures a standardized estimate for your training log.
What Your Total Calories Burned Means
This figure reveals the energy cost of your specific workout, helping you balance food intake with exercise to meet your fitness goals.
Extreme Effort for Weight Loss (300+ kcal)
Burning over 300 calories places you in the extreme zone. This is highly effective for short, intense HIIT sessions aimed at maximizing fat loss and boosting metabolism.
Steady Endurance Training (50–150 kcal)
A result between 50 and 150 calories indicates a moderate pace. This range is excellent for building aerobic capacity and maintaining a consistent heart rate over longer durations.
Low Intensity Recovery (0–50 kcal)
A total under 50 calories suggests a low-volume session. Use this range for active recovery to maintain movement habits while letting your muscles heal from heavier loads.
Important: Remember that individual metabolism varies. Factors like age, gender, and muscle mass can cause your actual burn to differ slightly from the mathematical estimate.
This tool is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider before starting a new exercise program.
Monitor your weekly totals to ensure you are meeting your specific fitness goals without overtraining.