Calculator
What the CrossFit Calorie Calculator does
CrossFit Calorie Calculator: calculates Calories Burned, Burn Rate (kcal/hour) and MET Used from Your Weight, Duration and Intensity (MET). Example: your weight 70 kg, duration 30 minutes and intensity (MET) 10 gives calories burned 350.
The CrossFit Calorie Calculator takes Your Weight, Duration and Intensity (MET) and returns Calories Burned, Burn Rate (kcal/hour) and MET Used. Results refresh instantly, so trying variations costs nothing but a moment.
A single number is most useful as a trend over time rather than a one-off judgement. That is usually what brings someone starting a new plan here.
Nothing you enter about your body is sent anywhere or stored.
Further down the page: what each field expects, how the result is derived, and one example worked from the defaults.
What do the CrossFit Calorie Calculator fields mean?
The CrossFit Calorie Calculator uses 3 inputs. Every field is populated on load; treat those numbers as a template rather than a suggestion.
| Field | What to enter | Default |
|---|---|---|
| Your Weight | measured in kg; accepts 30 to 200 | 70 |
| Duration | measured in minutes; accepts 1 to 480 | 30 |
| Intensity (MET) | accepts 1 to 20 | 10 |
How does the CrossFit Calorie Calculator work?
Each output is derived from the inputs above in a single pass; there is no hidden state carried between runs, so the same inputs always give the same calculation.
Range checks come first, so the formula only ever sees values it can handle.
Worked example
These are the values the CrossFit Calorie Calculator loads by default, and the result it produces from them. This walkthrough uses the starting values, which means you can follow along without typing anything.
| Your Weight | 70 kg |
|---|---|
| Duration | 30 minutes |
| Intensity (MET) | 10 |
| Calories Burned | 350 |
|---|---|
| Burn Rate (kcal/hour) | 700 |
| MET Used | 10.0 |
| Summary | About 350 kcal burned in 30 min of CrossFit. |
MET values for crossfit
CrossFit does not appear in the compendium as a single entry, because a workout of the day can be anything from heavy singles to a 20-minute metabolic circuit. These rows cover the components most sessions are built from.
| CrossFit | MET | 30 min at 70 kg |
|---|---|---|
| Circuit training, general | 5.0 | 184 kcal |
| Circuit training, vigorous | 8.0 | 294 kcal |
| Weightlifting, vigorous | 6.0 | 221 kcal |
| Rowing ergometer, vigorous | 8.5 | 312 kcal |
| CrossFit-style WOD, typical | 9.0 | 331 kcal |
MET values are from the 2011 Compendium of Physical Activities (Ainsworth et al., Med Sci Sports Exerc 43(8):1575-81). One MET is the energy cost of sitting quietly, roughly 3.5 ml of oxygen per kilogram per minute.
What changes the number
- Pick the row matching the dominant component of your session rather than the label on the whiteboard.
- Heavy strength work scores lower than conditioning work despite feeling harder, because total mechanical work is low relative to the rest time.
- Machine-reported "calories" on rowers and bike ergs are their own estimate and frequently disagree with a MET calculation. Neither is authoritative.
These figures are population averages. Individual variation of 10–20% is normal, and the compendium itself is drawn from studies with modest sample sizes. Use the result to compare activities against each other, which it does well, rather than as an exact measure of what you personally burned.
How to use it
- Put Your Weight in kg (30 to 200).
- Key in Duration in minutes (1 to 480).
- Fill in Intensity (MET) (1 to 20).
- The tool reacts immediately rather than waiting for you to finish the form.
- The results panel then shows Calories Burned, Burn Rate (kcal/hour), MET Used and Summary.
- Share the link rather than a screenshot. It carries the values with it.
What this tool does not do
- This is a screening estimate, not a diagnosis.
- Body composition, ethnicity and age all shift what a "normal" result means for an individual.
- Assumptions built into the method are stated above, but they are still assumptions.
- Check that each figure is in the unit the label asks for; that is the most common source of a wrong result.
Frequently asked questions
Enter Your Weight in kg and Duration in minutes. Units are printed on the form itself. Match them and no manual conversion is needed.
Your Weight accepts 30 to 200 kg. Values outside that range are rejected with a message naming the field, rather than producing something that looks valid but is not.
With the values loaded when the page opens, calories burned comes out as 350. Change a value and the number is recomputed on the spot.
Nothing leaves your machine. The only network traffic is loading the page itself.
It is free to use, with no premium tier holding back the useful parts.
The arithmetic is correct; the model is a population approximation. Individual factors move the real answer, so treat the figure as context rather than a conclusion.