CrossFit Calorie Calculator
Calculate calories burned during CrossFit workouts. WOD, HIIT, strength training, and skill work options.
By Jonas Lindemann · Updated · How we build our calculators
12-20 min
30-45 min
60 min
WODs with high rep counts and minimal rest burn the most calories
527kcal
Calories Burned
703kcal/h
Per Hour
10MET
Intensity
Very High
Intensity Level
Workout: Standard WOD
MET 10 - Mixed modality workout with high intensity
This is approximately 26.4% of a 2000 kcal daily diet.
CrossFit Benefits: Functional fitness, strength, endurance, power, flexibility, community
Constantly varied functional movements at high intensity
Afterburn Effect: CrossFit creates significant EPOC (excess post-exercise oxygen consumption)
You may burn an additional 50-100+ calories in the hours after your workout
Limitations: Actual burn varies significantly based on workout structure, weights used, rest periods, and individual fitness level.
Accuracy: Moderate ±25-40% due to variable intensity
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About the CrossFit & HIIT Calorie Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and multi-sport athlete: cycling since 2014, running since 2016 and triathlon since 2020. I built this calculator to help athletes like you and me.
CrossFit & HIIT Calorie Calculator
CrossFit burns between 400-900 calories per hour, plus significant afterburn (EPOC). Competition WODs burn the most calories due to maximum intensity.
How the Calculator Works
Calories Burned = MET × Weight (kg) × Time (hours)
MET Values by Workout Type
| Workout Type | MET Value |
|---|---|
| Competition/Hero WOD | 12.0 |
| Standard WOD | 10.0 |
| HIIT/Conditioning | 9.0 |
| Strength Training | 6.0 |
| Skill Work | 5.0 |
Example Calculation
For a 75 kg person doing a standard WOD for 45 minutes:
1. MET Value: 10.0 (standard WOD)
2. Calculation: 10.0 × 75 × 0.75 = 562 calories
3. Plus EPOC: Additional 50-100+ calories post-workout
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