Exercise Duration Calculator: Time Needed for Calorie Goals
◎ SEOlust

Fitness Duration & Calorie Target Calculator

Calculate the **duration** needed to meet your calorie goal or the **calories burned** within your available time slot, based on activity intensity.

1. Your Stats & Activity

**MET:** Metabolic Equivalent of Task, a measure of intensity.

2. Goals and Time Slot

Required to calculate duration. Set to 0 to skip duration calculation.

H M

Required to calculate calories burned in that time.

Understanding Calorie Expenditure (MET Formula)

The most common and accepted way to estimate the energy expenditure of physical activity is through the **MET (Metabolic Equivalent of Task)** system. This formula factors in your body weight and the intensity of the activity to provide a tailored estimate of calories burned.

The Core Calorie Formula

The rate of calorie burn is calculated using the following widely accepted formula, where the weight must be in kilograms: $$ \text{kCal/min} = \frac{\text{MET} \times \text{Weight (kg)} \times 3.5}{200} $$ Where:

  • **MET:** The metabolic rate of the activity compared to sitting still (MET = 1.0).
  • **3.5:** A constant representing the oxygen consumption rate ($\text{mL of } O_2 \text{ per kg body weight per minute}$).
  • **200:** A conversion factor ($\text{L of } O_2 \text{ per kCal}$).

Calculating Workout Duration

Once the calorie burn rate (kCal/minute) is known, the time needed to hit a target goal becomes a simple division: $$ \text{Duration (min)} = \frac{\text{Target Calories (kCal)}}{\text{Calorie Burn Rate (kCal/min)}} $$ This tool allows you to reverse-engineer your workout plan, matching your fitness goals directly to the time commitment required.