Calories Burned Weight Lifting Calculator
Calculate calories burned during strength training and weight lifting sessions
Calculate Calories Burned Weight Lifting
Your current body weight
Time spent weight lifting
General weight lifting, moderate effort, free weights
Calorie Burn Results
Standard weight lifting routine with good calorie burn
Ideal for muscle building and moderate fat loss
Formula: calories = T × MET × 3.5 × W / (200 × 60)
Calculation: 60.0 min × 3 MET × 3.5 × 70.0 kg / 200 = 220.50 kcal
Weight Loss Projection (if done daily)
*Based on 3,500 calories = 1 pound of fat. Results may vary with diet and other factors.
Calorie Burn Comparison (per hour for 70kg person)
Weight Lifting Activity Types
MET Values Explained
MET (Metabolic Equivalent of Task) measures energy expenditure. Higher MET values indicate more intense activities that burn more calories per unit time.
General weight lifting, light to moderate effort
General weight lifting, moderate effort, free weights
Vigorous weight lifting, heavy or competitive lifting
Powerlifting (deadlift, bench press, squats)
Bodybuilding, moderate intensity
Circuit training with weights, high intensity
Functional fitness, CrossFit style workouts
Bodyweight exercises, push-ups, pull-ups
Weight Lifting Benefits
Calories Burned (1 hour moderate)
Weight Lifting Tips
Start with lighter weights and focus on form
Rest 1-3 minutes between sets
Progressive overload for continued gains
Allow 48-72 hours recovery between sessions
Eat protein within 2 hours post-workout
Understanding Calories Burned During Weight Lifting
The Science of Strength Training
Weight lifting burns calories through muscle contraction, energy system activation, and the afterburn effect (EPOC - Excess Post-Exercise Oxygen Consumption). The intensity and type of lifting significantly affects calorie burn both during and after exercise.
Factors Affecting Calorie Burn
- •Body weight and muscle mass
- •Exercise intensity and weight lifted
- •Rest periods between sets
- •Training experience and efficiency
Maximizing Calorie Burn
Circuit training can burn 400-600+ calories per hour!
High-Calorie Techniques:
• Circuit training with minimal rest
• Compound movements (squats, deadlifts)
• Superset different muscle groups
• Include functional movements
• Maintain higher training volume
Pro Tip: Weight lifting continues burning calories for hours after your workout through the afterburn effect, making it excellent for long-term fat loss.
Training Intensity Guidelines
Beginner (Light)
Focus on learning proper form with lighter weights. 2-3 sets of 12-15 reps. Rest 60-90 seconds between sets.
Intermediate (Moderate)
Increase weight and complexity. 3-4 sets of 8-12 reps. Rest 90-120 seconds. Add compound movements.
Advanced (Vigorous)
Heavy lifting, complex movements, circuit training. 4-6 sets varying reps. Strategic rest periods.