What this calculator does
This tool estimates how many calories you burn during a CrossFit workout-of-the-day (WOD) or a high-intensity interval training (HIIT) session. It uses the well-established MET (Metabolic Equivalent of Task) method, where one MET equals the energy you use sitting quietly. High-intensity training such as Fran, Murph or a circuit of burpees typically falls in the MET 8–12 range.
How to use it
Enter your body weight in kilograms, the total duration of the session in minutes, and pick the intensity that matches your effort. Choose MET 8 for moderate conditioning, MET 10 for a vigorous WOD, or MET 12 for an all-out, gasping sprint pace. The result shows total calories for the session plus a per-minute burn rate.
The formula explained
The MET equation is $$\text{kcal} = \text{MET} \times \text{weight(kg)} \times \text{hours}$$. Because MET values are calibrated per kilogram of body mass per hour, heavier athletes and longer sessions burn proportionally more. Minutes are converted to hours by dividing by 60.
Worked example
A 75 kg athlete does a 20-minute vigorous WOD at MET 10. Hours = 20 ÷ 60 = 0.3333. Calories = 10 × 75 × 0.3333 = 250 kcal, or 12.5 kcal per minute.
$$\text{Hours} = 20 \div 60 = 0.3333$$
$$\text{Calories} = 10 \times 75 \times 0.3333 = 250 \text{ kcal}$$
FAQ
Is this exact? No — MET tables give population averages. Your real burn depends on fitness, rest ratios and actual heart rate, so treat the number as a solid estimate.
What MET should I pick? Light metcons sit around 8, classic CrossFit benchmark WODs near 10, and true max-effort sprints can reach 12 or higher.
Does it include EPOC (afterburn)? No. HIIT raises metabolism for hours afterward; this calculator only covers the working session.
