Enter your weight and the duration of your arm workout into the calculator to estimate the number of calories burned. This tool helps you to track your fitness progress and manage your workout intensity.

Arm Workout Calories Burned Formula

The formula used to estimate the calories burned during an arm workout is based on the Metabolic Equivalent of Task (MET) value for arm workouts and the individual’s body weight.

Calories Burned = (MET * 3.5 * Weight in kg / 200) * Duration in minutes


  • MET is the metabolic equivalent of task, which is a standard value that estimates the energy cost of physical activities. For arm workouts, the MET value is approximately 3.0.
  • Weight is the body weight of the individual in kilograms (to convert pounds to kilograms, divide by 2.2).
  • Duration is the length of the workout in minutes.

To calculate the calories burned during an arm workout, multiply the MET value by 3.5, then multiply by the individual’s weight in kilograms, divide by 200, and finally multiply by the duration of the workout in minutes.

What is MET?

MET stands for Metabolic Equivalent of Task, which is a physiological measure expressing the energy cost of physical activities. One MET is defined as the amount of oxygen consumed while sitting at rest and is equivalent to 3.5 ml of oxygen per kilogram of body weight per minute. The MET value of an activity can be used to estimate the amount of calories burned during that activity.

How to Calculate Calories Burned During an Arm Workout?

The following steps outline how to calculate the calories burned during an arm workout.

  1. First, determine your weight in pounds and convert it to kilograms by dividing by 2.2.
  2. Next, determine the duration of your arm workout in minutes.
  3. Use the MET value for arm workouts, which is approximately 3.0.
  4. Apply the formula to calculate the calories burned.
  5. After inserting the variables and calculating the result, check your answer with the calculator above.

Example Problem : 

Use the following variables as an example problem to test your knowledge.

Weight = 150 pounds (convert to kilograms: 150 / 2.2 = 68.18 kg)

Duration = 30 minutes

Calories Burned = (3.0 * 3.5 * 68.18 / 200) * 30 = 107.27 calories