Calculate calories burned, workout intensity, target heart rate, and fitness metrics for various exercises. Track your progress and optimize your workouts.
Running (8 mph): MET 11.5
Cycling (15 mph): MET 10.0
Swimming (freestyle): MET 8.3
Jump Rope: MET 12.3
Aerobics: MET 7.3
Weight Lifting (general): MET 3.5
Circuit Training: MET 8.0
Bodyweight Exercises: MET 3.8
Power Lifting: MET 6.0
CrossFit: MET 8.0
Hiking: MET 6.0
Walking (3.5 mph): MET 3.8
Gardening: MET 4.0
Golf (carrying clubs): MET 5.5
Tennis (singles): MET 8.0
Calories = MET × Weight (kg) × Time (hours) × 3.5 × 5 / 200
MET = Metabolic Equivalent of Task
Target HR = [(220 - Age) × Intensity %]
Moderate: 50-70%
Vigorous: 70-85%
Maximum: 85-100%
VO2 Max = 15.3 × (Max HR / Resting HR)
Excellent: >60 ml/kg/min
Good: 40-60 ml/kg/min
Average: 30-40 ml/kg/min
1 kg fat = 7,700 calories
To lose 0.5 kg/week: Burn 500 cal/day
Exercise + Diet = Best results
WHO Recommendation:
• 150 mins moderate OR
• 75 mins vigorous per week
• Plus 2 days strength training
• Warm up 5-10 mins
• Stay hydrated
• Listen to your body
• Cool down properly
• Consult doctor if needed
Daily Goal: 300-500 calorie deficit
Recommended:
• 30-60 mins cardio daily
• 2-3 days strength training
• HIIT workouts 2x/week
Best Exercises:
Running, Cycling, Swimming, HIIT
Weekly Goal: 3-5 strength sessions
Recommended:
• Progressive overload
• 8-12 reps per set
• 60-90 sec rest between sets
Best Exercises:
Squats, Deadlifts, Bench Press, Rows
Weekly Goal: 150 mins moderate cardio
Recommended:
• Maintain target heart rate
• Mix cardio types
• Include flexibility training
Best Exercises:
Walking, Cycling, Swimming, Yoga
Daily Goal: 20-30 mins activity
Recommended:
• Mind-body connection
• Outdoor activities
• Group exercises
Best Exercises:
Yoga, Tai Chi, Walking, Dancing