Estimate calories for a complete leg-day session with either a simple workout model or an explicit lifting-and-rest split.
How the Leg Day Workout Calorie Calculator Works
The simple workflow offers 3.5-, 5.0-, and 6.0-MET leg-training categories. The split workflow applies the chosen lifting value only to active minutes and 1.3 MET to entered standing rest.
Formula: simple kcal = selected session MET x 3.5 x kg / 200 x minutes; split kcal = active segment + 1.3-MET rest segment
What the Results Show
The primary result is the gross calorie estimate or the time required for a target. Supporting results show calories above rest, calorie rate, the selected activity value, and substituted calculation steps.
Calculator-Specific Detail
The result separates active lifting and rest calories and reports a session-average MET instead of treating every gym-clock minute as continuous lifting.
Assumptions and Limitations
Choose the simple method only when the Compendium category reasonably represents the full entered session. Use the split method for long-rest training. MET estimates describe typical energy cost for groups, so an individual’s result can vary with technique, conditioning, rest behavior, and equipment.
Browse the complete Strength Training calorie calculator collection or return to the Sports & Fitness Calculators hub.
Sources
2024 Adult Compendium of Physical Activities, Conditioning Exercise and Inactivity activity codes.
Herrmann, Willis, Ainsworth, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024.