Enter your body weight and workout length to calculate your calories burned doing an arm workout. A 150 lb person burns about 5.4 calories per minute during a moderate arm workout.

Arm Workout Calories Burned Calculator

Basic
Advanced
Basic uses a moderate mixed arm workout.

Related Calculators

Arm Workout Calories Burned Formula

The calculator uses body weight, workout time, and an activity factor matched to the session.

Calories Burned (kcal) = Body Weight (kg) × Workout Minutes × Activity Factor

Basic mode uses an activity factor of 0.07875. In advanced mode, Activity Factor = Pace Factor × Workout Style Multiplier.

  • Body Weight is your weight in kilograms.
  • Workout Minutes is the total length of the session.
  • Activity Factor rises when the workout is faster and includes more demanding upper-body movements.

How to Calculate Calories Burned During an Arm Workout

  1. Convert body weight from pounds to kilograms by dividing by 2.2.
  2. Enter total workout time in minutes.
  3. Use the basic tab for a moderate session, or the advanced tab to choose pace and workout style.
  4. Multiply body weight in kilograms, workout minutes, and the activity factor.

Arm Workout Calories Burned by Body Weight and Time

The table below uses a moderate mixed arm workout.

Body Weight 10 min 20 min 30 min 45 min
120 lb 43 86 129 193
150 lb 54 107 161 242
180 lb 64 129 193 290
200 lb 72 143 215 322

What Changes Calories Burned During an Arm Workout?

Arm workouts can center on biceps, triceps, shoulders, and forearms, or pull in more of the upper body with rows, pull-ups, dips, and push-ups.

  • Longer sessions burn more total calories.
  • Shorter rest periods raise calories burned per minute.
  • Compound upper-body movements burn more than isolation work alone.
  • Heavier lifters burn more calories at the same workout pace.

Example Problem

Body Weight = 150 lb = 68.18 kg

Workout Length = 30 minutes

Calories Burned = 68.18 × 30 × 0.07875 = 161.08 kcal