HovaTools · Calories Burned Calculator
Calories Burned Calculator
Estimate how many calories you burn in a workout, based on the activity, how long you go, and your body weight.
How it works
This calculator uses MET values (Metabolic Equivalent of Task) — a standard measure of exercise intensity. The formula is simple:
Calories = MET × body weight (kg) × duration (hours)
A higher-intensity activity has a higher MET, so it burns more per minute. These are estimates — real burn varies with your fitness, effort, and body composition — but they're a solid, consistent guide.
Approximate MET values
- Yoga — ~3
- Brisk walking — ~4.3
- Strength training / elliptical — ~5
- Bodyweight circuit — ~6
- Cycling / rowing / swimming — ~7–7.5
- HIIT — ~8
- Running — ~9.8
- Jump rope — ~11
Burn more without more time
Short, intense sessions often burn as much as long steady ones. Interval training keeps your intensity high in less time — try the free interval timer, or let Hova guide you through a full workout with audio cues while it tracks calories, minutes, and streaks for you.
Track your real burn automatically
Hova logs calories, time, and workouts every session — and turns them into beautiful progress charts.