EPOC Estimator

How to calculate EPOC?

EPOC represents the energy your body uses to return to its resting state, including oxygen replenishment and muscle repair.

Formula: EPOC Calories = Total Workout Calories × Intensity Coefficient

Using the EPOC calculator: an example

Example: A 70kg person performing 30 minutes of High Intensity training.

Step-by-step calculation:

1. Estimate workout calories (~300 kcal).
2. Apply high intensity coefficient (15%).
3. Calculate: 300 × 0.15 = 45 extra kcal.

Frequently Asked Questions

How long does EPOC last?

While it peaks in the first hour, elevated metabolism can last 12 to 48 hours depending on intensity.

Why does intensity matter most?

Higher intensity creates more physiological stress, requiring more energy for cellular repair and cooling.

Does weight affect EPOC?

Yes, because heavier individuals generally burn more calories during the initial workout, the percentage-based EPOC total is higher.