Estimate calories burned in an arm workout from your body weight and workout length, or from sets and reps, using typical weight-training MET values.
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
Activity Factor = 0.0175 × MET. The table and example below use 0.07875 (4.5 MET); in the calculator, choose an intensity or enter a custom MET.
- 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
- Convert body weight from pounds to kilograms by dividing by 2.2.
- Enter total workout time in minutes.
- Choose the workout intensity (MET), or switch to sets and reps.
- 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
