Estimate calories burned doing cable rows or seated rows from the weight lifted, reps and sets, using a standard 2.5 ft pull or your own pull distance.
Cable Row Calories Burned Formula
With the pull distance left blank, the calculator uses a standard 2.5 ft pull, so calories burned can be calculated from load and reps alone:
C = L × R × 0.0045336
- C = calories burned
- L = load per rep in pounds
- R = total reps
- 0.0045336 = the cable row calorie factor for a typical 2.5 ft pull
Enter your own pull distance to use:
C = L × R × D × 0.0018135
- D = pull distance per rep in feet
- The calculator also converts kilograms and meters automatically
Example Calculation
If you row 100 lb for 15 reps at the standard pull, the calculation is 100 × 15 × 0.0045336 = 6.80 calories. Four sets at the same load and reps would total about 27.2 calories.
What Is a Cable Row?
A cable row is a pulling exercise done on a cable machine by drawing a handle toward the torso. It mainly trains the lats, rhomboids, middle trapezius, rear delts, biceps, and forearms while the core helps stabilize the movement.
Cable Row Quick Facts
- A typical seated cable row pull distance is about 2 to 3 ft per rep.
- Doubling the load doubles the calories burned for the same rep count.
- Doubling the reps doubles the calories burned at the same load.
- At 25 lb and 20 reps, the standard pull gives about 2.27 calories.
- At 75 lb and 12 reps, the standard pull gives about 4.08 calories.
What Changes Cable Row Calories Burned?
- Load per rep: heavier weight raises calories burned linearly.
- Total reps: more reps mean more total work.
- Pull distance: a longer range of motion increases calories per rep.
- Total sets: repeating the same set multiplies the calorie total.
