Our EPOC calorie calculator will help you easily estimate the calories you continue to burn post-exercise.
How to use the EPOC Calorie Calculator
To use the EPOC Calorie Calculator, simply follow the steps outlined below:
- Enter your weight in kilograms (kg) in the first input field.
- Enter the duration of your exercise session in minutes in the second input field.
- Select the type of exercise you performed from the dropdown menu. The options are Low Intensity, Moderate Intensity, and High Intensity.
- Click the “Calculate” button to get the estimated calories burned.
Explanation of the Calculation
The calculator uses the Metabolic Equivalent of Task (MET) values to estimate the calories burned during exercise:
- Low Intensity: MET value is 3.5
- Moderate Intensity: MET value is 7
- High Intensity: MET value is 12
The formula used for the calculation is as follows:
((MET * Weight (kg) * 3.5) / 200) * Duration (minutes)
This formula provides an estimate of the calories burned based on the MET value, your weight, and the duration of exercise.
Limitations of the Calculator
Please note that the results provided by this calculator are estimates and may not be 100% accurate. Various factors such as age, gender, and fitness level can affect the actual number of calories burned. This calculator does not account for these factors.
Use Cases for This Calculator
Calculate Basal Metabolic Rate (BMR)
Find out how many calories your body needs at rest per day with the BMR calculation. Enter your age, gender, weight, and height to get an estimate of the calories your body burns to maintain basic functions.
Track Daily Caloric Intake
Keep tabs on the calories you consume each day to achieve your weight goals. Input the foods and drinks you consume to calculate your total caloric intake. Monitor your progress and make adjustments as needed.
Determine Total Daily Energy Expenditure (TDEE)
Discover the total number of calories you burn each day through activities, including exercise and daily tasks. By factoring in your activity level, the calculator provides an estimate of the calories you need to maintain your weight or lose weight.
Set Calorie Goals for Weight Loss
Set a realistic calorie deficit goal to lose weight effectively. Input your target weight and timeline to receive a recommended daily calorie intake. Stay motivated by tracking your progress and adjusting your calorie goals accordingly.
Calculate Caloric Needs for Muscle Gain
Determine the optimal amount of calories needed to build muscle mass. Enter your weight, activity level, and fitness goals to get a personalized caloric target for muscle growth. Use the calculator to support your bulking phase and track your gains.
Estimate Caloric Requirements for Weight Maintenance
Find out how many calories you need to maintain your current weight. By inputting your age, gender, weight, height, and activity level, the calculator generates your daily caloric needs for weight maintenance. Use this information to balance your energy intake and output.
Calculate Macronutrient Ratios
Get a breakdown of your daily macronutrient requirements based on your goals and dietary preferences. Input your caloric intake and select your desired macronutrient ratio (e.g., carb-protein-fat ratio) to receive personalized targets. Use this information to plan balanced meals.
Adjust Caloric Intake for Plateau Breaking
Bust through weight loss plateaus by recalculating your caloric needs. Input your current weight, activity level, and weight loss history to receive a revised daily calorie goal. Stay on track with your weight loss journey by adjusting your intake based on the new recommendations.
Plan Meals Based on Caloric Targets
Create meal plans that align with your caloric goals for weight management. Use the calculator to allocate your daily calories to different meals and snacks strategically. Visualize your daily food intake to ensure you meet your caloric targets while enjoying a balanced diet.
Monitor Progress and Adjust Goals
Track your daily caloric intake and compare it with your goals to evaluate your progress. Use the calculator to make data-driven decisions on adjusting your caloric intake, activity level, or macronutrient ratios. Stay motivated and accountable on your health and fitness journey.