Estimate calories burned from bench dips using body weight and reps, with optional arm support percentage and effort level for kcal per rep.
Bench Dip Calorie Formula
Use the formula below for standard bench dips. Basic mode uses a typical bench dip setup, while advanced mode adjusts for arm-supported body weight and effort.
C = BW × R × F × (S / 70) × E
- C = calories burned
- BW = body weight
- R = total bench dip reps
- F = 0.0013 if body weight is in lb, or 0.0029 if body weight is in kg
- S = percent of body weight supported by the arms
- E = effort multiplier: 0.9 for easy, 1.0 for moderate, 1.1 for hard
In basic mode, the calculator uses S = 70 and E = 1.0.
Bench Dip Calories at Common Volumes
Basic mode with a moderate effort gives values like these.
| Body Weight | 10 Reps | 25 Reps | 50 Reps |
|---|---|---|---|
| 120 lb | 1.6 kcal | 3.9 kcal | 7.8 kcal |
| 150 lb | 2.0 kcal | 4.9 kcal | 9.8 kcal |
| 180 lb | 2.3 kcal | 5.9 kcal | 11.7 kcal |
| 210 lb | 2.7 kcal | 6.8 kcal | 13.7 kcal |
What Bench Dips Work
- Primary mover: triceps
- Assist muscles: front delts and lower chest
- Stabilizers: upper back, lats, and core
- Calories rise when more body weight is carried by the arms and when sets are done with higher effort
Bench Dip Example
A 160 lb person doing 30 bench dips burns 6.2 kcal in basic mode. In advanced mode, setting arm support to 75% and effort to hard gives 7.4 kcal.
