Interval Calories Burned Calculator

Interval training is an effective way to burn calories and improve cardiovascular fitness. This calculator helps you estimate how many calories you'll burn during an interval workout based on your weight, duration, and intensity.

How to Use This Calculator

To calculate your interval calories burned:

Enter your weight in pounds or kilograms
Select your workout duration in minutes
Choose your intensity level (low, moderate, high)
Click "Calculate" to see your estimated calories burned

The calculator uses a standard metabolic equivalent (MET) system to estimate calories burned. Higher intensity workouts will burn more calories in the same amount of time.

Formula Explained

The calories burned during interval training are calculated using this formula:

Calories Burned = (MET × Weight in kg × 3.5 × Duration in hours) / 200

Where:

MET is the metabolic equivalent value based on workout intensity
Weight is your body weight in kilograms
Duration is the workout time in hours

For this calculator, we use these MET values:

Low intensity: 6 MET
Moderate intensity: 8 MET
High intensity: 12 MET

The formula converts the result to calories burned per minute, then multiplies by the total workout duration to get the final estimate.

Worked Example

Let's calculate calories burned for a 180-pound (81.6 kg) person doing a 30-minute high-intensity interval workout:

Calories Burned = (12 × 81.6 × 3.5 × 0.5) / 200 = (12 × 81.6 × 1.75) / 200 = 1944.6 / 200 = 9.723 calories per minute × 30 minutes = 291.69 calories burned

This person would burn approximately 292 calories during this high-intensity interval workout.

Comparison Table

Here's how calories burned compare for different workout intensities:

Intensity	MET Value	Calories Burned (180 lb, 30 min)
Low	6	166
Moderate	8	221
High	12	292

Note: These are estimates based on average metabolic rates. Actual calories burned may vary based on individual factors.

Frequently Asked Questions

How accurate is this calculator?

This calculator provides an estimate based on standard metabolic equivalent (MET) values. For precise measurements, consider using a heart rate monitor or fitness tracker.

Does this include calories burned from warm-up and cool-down?

No, this calculator focuses on the interval training portion only. Warm-up and cool-down periods are typically at lower intensities and would burn fewer calories.

How often should I do interval workouts?

For general fitness, aim for 2-3 interval workouts per week, with at least one rest day between sessions. Always listen to your body and consult a doctor before starting any new exercise program.