Exercise Fat Burn Estimator
See how much body fat your workout burns — in grams, not just calories. Built for fat-adapted carnivore and keto athletes.
Body Fat Burned
grams of body fat
Total Calories Burned
— kcal
Ribeye Fat Equivalent
— oz of ribeye fat
Why grams of fat instead of calories?
Fat-adapted athletes and carnivore dieters burn a higher proportion of fat during exercise. The fat oxidation ratio varies by intensity, based on the respiratory exchange ratio (RER) from exercise physiology research:
- Low intensity (MET < 5): ~65% of energy from fat — walking, yoga, elliptical
- Moderate (MET 5–8): ~50% from fat — cycling, weightlifting, swimming
- High intensity (MET > 8): ~35% from fat — running, HIIT, jump rope
MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities (2024). 1g of fat = 9 kcal. Ribeye comparison uses ~80g fat per pound of cooked ribeye.
These are estimates. Actual fat oxidation depends on your metabolic state, training history, and whether you are fat-adapted.
Estimates based on MET values from the Compendium of Physical Activities (2024). Fat oxidation ratios derived from exercise physiology research on respiratory exchange ratios. Educational and informational purposes only — not medical or nutritional advice. Consult your healthcare provider before making dietary changes.