How Does Fitness Blender Calculate Calories Burned? Fitness Blender Calories Burned Estimates

We use a large number of variables to give estimates of "Calorie Burn" for every single Fitness Blender workout. In this video and article, we give you a rundown of the factors that we consider in order to create these figures, which will hopefully help you determine where on our ranges you might fall.

How Fitness Blender calculates calories burned ranges
Here are a handful of the most influential factors we consider to give our calorie burn ranges.

Bodyweight - Our calorie burn ranges typically reflect the calorie burn of someone who weighs between 110-200 lbs. Heavier people will burn a higher number of calories than people who are lighter. If you're lighter than 110 you may burn lower than our estimate range; heavier than 200 and you may burn higher than our estimate range.

Workout length - The amount of time spent exercising is an important variable in calorie burn. Additionally, longer workouts may create more of a metabolic disturbance (depending on the intensity and training type) that the body will need to regulate itself from afterwards (meaning that you may have a slow return to your normal rate of expenditure).
Workout training type - The more intense the training type, the higher the burn. HIIT, bodyweight training, cardio, weight lifting and circuit training or supersets tend to have the highest calorie burn during an actual workout session.

Muscle groups used - Generally speaking, the larger the muscle group being focused on, the higher the expenditure.

Additional resistance/amount of weight being lifted - If weights are involved, a person who is lifting lightly will burn fewer calories; someone lifting heavily enough to challenge themselves (it's always relative to individual strength) will burn more.

Baseline fitness level - Being brand new to working out will likely make you less efficient, which can actually mean a higher calorie burn, on the other hand, if you're more fit, you may be able to push yourself harder and burn more calories.

Efficiency at training type - If you're a pro at something, you may actually burn fewer calories doing it. This is just one of the reasons why it's important to switch up workouts often and incorporate many kinds of training.

Effort/output of exerciser - Push yourself harder, burn more calories; drag your feet through your workout and you'll burn fewer.

Gender - Males tend to burn more calories because of their typically higher muscle content, in combination with a usually higher scale weight (see above).

Age - As we age, muscle content tends to diminish, which will result in a lower expenditure during a workout. That's just one of the reasons why strength training is so important.

Muscle content - Muscle content influences expenditure by increasing overall output of energy and intensity.

Height - Longer levers take more effort (i.e. calories) to manipulate.

These are just an example of the many, many variables that influence an individual's expenditure during a workout.

Remember that these are estimates
We give ranges, instead of exact numbers, for a reason. We aren't pitching this as an exact science; please keep in mind that these are still just estimates, meant to give you a vague idea of how much energy you're expending. Each person's body will vary enormously in how it burns energy, and the exact number of calories that you've burned is less important than the fact that you've completed a workout. With that said, we estimate that 90% (or more) of the population will fall into our calorie burn estimate ranges.

It's not just about calories burned
Working out is about a lot more than just calories burned, and even from a technical standpoint; different kinds of workouts & training types have much more importance than their face value calorie estimates. Take into consideration the afterburn of training types like HIIT, the flexibility benefits of Pilates and yoga workouts, the long term muscle building advantage of strength training, and so on.

It's less about exactly how many calories you're burning during a workout, and more about the fact that you're actually working out on a regular basis, so try and not obsess about exact numbers.



12/01/16 11:49pm

I love the information that you two share with us, whether it be during a workout or a separate video. I am 22, 5'2" and 125 lbs. I used to be concerned with the number of calories I burned during my workout at the very beginning, but after some time (meaning years unfortunately) I have come to realize that what matters is that I am being active. In fact, I don't care about the calories burdned anymore, I tend to judge my workout based on how I feel at the end, how tired, shaky, or sweaty I am. So my body will let me know whether I had a good workout or not. This is all thanks to Daniel and Kelli as well as the FitnessBlender community


06/05/16 11:41am

I absolutely love that you provide this information for your workouts. Thank you!

04/02/16 8:46am

Cld you speak more to how even the heart rate monitor wearable trackers are unable to accurately track HIIT, strength training, etc. Thanks :)

04/02/16 8:44am


12/21/15 11:19am

Hi! So i am 13yrs/old, 5'7 and 121lbs.. I was wondering what is my calorie burn per workout? could you help me estimate, for exemple, in a 1000 calorie workout where the calorie range is about 600-1000 calories, how many calories do i burn? Thanks!


12/06/15 4:04pm

I am 5'4 and 105lbs with a very small frame. I have been doing your workouts for a few weeks and I love them. I am already a very active person and don't want to loose weight. I would rather just tone and strengthen my body. I am already in good shape so I have been doing the Hiit cardio cool down stretch video ultimate workout for belly fat loss, 1000 calories workout for 2 million subscribers, and the 26 minute stretch yoga Pilates stress reliever in addition to my other exercise. What workouts should I be doing?

11/03/15 6:47pm

Going off your estimations, I highly over estimated how many calories I burned in a session. I understand that usually lower weight people, and people that are more fit burn fewer calories. Being 4'11, with a small frame to begin with, I thought I wasn't burning nearly enough. So I did a lot of workouts during the day and worked out to your videos 6 days a week. I recently went to the doctor and got weighed. I weigh 95lbs! I was shocked! Needless to say, I want to get back to my goal weight of 105lbs. So I've got to back off a little, eat a little more, and visit you guys 3 days a week instead of 6. But I still love the workouts and I quit my gym membership because of you guys.


06/11/15 7:34pm

Great information, thanks for share

Best 3 weeks diet -


04/14/15 7:14am

This information is good to know, I have really wondered where I fell in the estimated range. I'm 5'8 1/2, 195lbs., and fairly new to working out regularly. I just completed my first 1000 calorie workout yesterday (yay me!) and it had a huge estimated calorie range, like between 600-1000. So according to this, I'm probably close to the top of the estimated range, if not over it :) Thanks for everything Kelli and Daniel, I love you guys!!!!

clover 94

03/27/15 2:51am

Really helpful, thanks. :)

@cbonilla, being female, quite short and quite a low weight, I think you'd probably be closer to the lower end calorie burn.


03/08/15 9:50pm

Hey guys I recently started our 8 week program. I love it.. its kicked my butt but i look forward to the next exercise everyday. I had a question about how many calories i am loosing per workout. I was wondering if u guys could help me out with an estimate. i am a female, 5'2, weight 121 and am 23.

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