Estimate CrossFit calories burned and calories per minute from your body weight, workout duration, and optional workout focus and effort level.
Related Calculators
CrossFit Calorie Formula
CrossFit calories can be calculated from body weight, workout time, and a session factor.
C = W * M * F
Variables:
- C = calories burned
- W = body weight in kilograms
- M = workout time in minutes
- F = CrossFit session factor in calories per minute per kilogram
Basic mode uses F = 0.14 for a typical mixed WOD. Advanced mode changes the factor based on workout focus, then adjusts it for effort level.
CrossFit Session Factors
| Workout focus | Session factor |
|---|---|
| Strength-focused | 0.10 |
| Mixed WOD | 0.14 |
| Intervals / cardio-heavy | 0.17 |
| Competition pace | 0.19 |
Effort multipliers: Easy = 0.90, Moderate = 1.00, Hard = 1.10.
How to Calculate CrossFit Calories
- Enter your body weight and workout duration.
- Use Basic for a typical mixed CrossFit class.
- Use Advanced if you want to choose workout focus and effort level.
- Press Calculate to see total calories and calories per minute.
Typical Mixed WOD Calorie Burn
These sample numbers use the basic setting for a typical mixed WOD.
| Body Weight | 30 Minutes | 45 Minutes | 60 Minutes |
|---|---|---|---|
| 140 lb | 267 | 400 | 533 |
| 180 lb | 343 | 514 | 686 |
| 220 lb | 419 | 629 | 838 |
What Changes Calorie Burn in CrossFit?
- Workout style: Cardio-heavy intervals usually burn more calories per minute than heavy strength work with long rests.
- Class structure: EMOMs, AMRAPs, circuits, and short transitions keep total work high.
- Movement choice: Rowing, biking, running, burpees, box jumps, and repeated full-body movements drive calorie burn up fast.
- Body weight: Heavier athletes usually burn more calories over the same amount of time.
Example
A 75 kg athlete doing a 45-minute mixed WOD burns:
C = 75 * 45 * 0.14 = 472.5
