Estimate calories for a reciprocal-superset workout, compare the same time at a conventional varied-resistance value, or find target workout time.
How the Superset Workout Calorie Calculator Works
The calculator uses the Compendium’s direct 5.8-MET reciprocal-superset category. Target mode rearranges the same rate equation to solve for time.
Formula: gross kcal = 5.8 x 3.5 x body weight in kg / 200 x minutes
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
A same-time 3.5-MET varied-resistance comparison is shown as a model comparison rather than an invented superset multiplier.
Assumptions and Limitations
The 5.8-MET value best represents reciprocal supersets with a similar training density. Other superset styles may differ. 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.