This calculator uses MET (Metabolic Equivalent of Task) as its base. MET indicates how many times more energy an activity consumes compared to rest. Each exercise has a specific MET value, adjusted for training intensity.
What is MET?
MET (Metabolic Equivalent of Task) is a unit of exercise intensity. 1 MET = resting energy expenditure. Bench press is about 6.5 MET, lateral raise about 4.0 MET. Calories = MET × body weight (kg) × time (hours).
What is EPOC?
EPOC (Excess Post-Exercise Oxygen Consumption), also known as the "afterburn effect," is the increased calorie burn that continues after high-intensity exercise. This calculator automatically applies an EPOC multiplier based on training intensity.
How Intensity Affects Calorie Burn
Training intensity is determined by the ratio of weight used to your 1RM. Below 50% is light (MET×0.7), 50-75% moderate (MET×1.0), 75-90% heavy (MET×1.3), and 90%+ near-max (MET×1.5).
The Ultimate Workout Tracker
Log weight, reps & sets. Auto-estimate 1RM and calories. Completely free, no ads.
GymGrid calculates calories automatically for every workout
Quick to log between sets. Seeing my last session instantly means no more guessing what weight to use.
— 4x/week lifter
Free with all these features? Switched from a subscription app and haven't looked back.
— 3 years lifting
Love the simple UI. No clutter, just tracking. Exactly what I needed.
— Gym beginner
Update History
v2.1.12026-06-05
New "Display" setting under Timer lets you choose between the full-screen rest timer (existing behavior) and a compact pill at the bottom of the entry screen.
Fixed: 3-digit interval values (e.g. 120s, 180s) no longer wrap to a second line in the rest timer.
Fixed: Grid cells with multi-digit weight × reps now stay on one line via auto-shrink.
v2.1.02026-06-04
New: Optional rest timer. Turn it on in Settings to see a full-screen countdown or count-up after each set. Customize the interval per exercise, with video-player-style controls (-10s / pause / +10s) and Skip to end early.
v2.0.02026-06-03
GymGrid is now completely free — we want every lifter to be able to use it.
Fixed an issue where the Log screen showed kg even when the weight unit was set to lb.
v1.5.12026-05-28
The widget can now show your total calories burned (when calorie display is on)
Added support for the small widget size
More compact set rows on the workout logging screen
Tuned the activity heatmap colors so differences in training volume stand out more
v1.5.02026-05-27
Add a note to any set — tap the note icon to jot down how it felt or a form cue.
New Display Settings (gear icon) on the Records and Analysis screens to show/hide and reorder your exercises.
New Home Screen widget that shows your training consistency at a glance.
v1.4.32026-05-25
Exercise search now matches hiragana input.
Muscle map on the logging screen so you can see target muscles before training.
Fixed muscle map rendering (lats, triceps, hamstrings, and more now display correctly).
Clearer guidance for the schedule day picker.
Fixed an issue where the onboarding guide could reappear after restarting.
v1.4.22026-05-25
Minor improvements and bug fixes.
v1.4.12026-05-24
Fixed the achievement date shown on Big 3 award cards so it reflects the date you actually logged the weight.
Minor improvements and stability fixes.
v1.4.02026-05-22
Analysis charts now scroll horizontally to look back over time, with week/month/year zoom for volume
Celebrate and share new Big 3 personal records (bench/squat/deadlift), with per-exercise milestone awards
New "Save Image" button to save workout and award images straight to Photos
Fixed onboarding reappearing when relaunching the app
v1.3.12026-05-21
Fix share image white corners on X/Twitter
"Save Image" option now available in share sheet
Fix drag-to-reorder indicator alignment for tall rows
Added "Update App" link in Settings
v1.3.02026-05-20
Share your workouts as images on social media
Volume chart view in the Analysis tab
Tap recent session to quick-load all sets
UI improvements and bug fixes
v1.2.32026-05-19
Swipe left/right to switch weeks
Drag exercise names to reorder
View last 5 sessions on recording screen (horizontal scroll)
Larger add-set button for easier tapping
v1.2.22026-05-18
Larger add-set button for easier tapping
View previous session's sets on the recording screen
v1.2.12026-05-17
Schedule filter now auto-navigates to the correct week
Set input screen auto-scrolls to the latest set
1RM field now shown when adding weighted exercises
Improved 1RM guidance with auto-estimation info
Bug fixes and performance improvements
v1.2.02026-05-16
Exercise icons now shown in set input screen for official exercises
Added suggestion pills for cardio exercises (speed, incline, time)
Improved cardio chart labels (km/h, auto sec/min display)
