Calculate calories burned during clean and jerks using barbell weight in lb or kg, total reps, and optional bar travel distance per rep.
Clean and Jerk Calories Burned Formula
With the standard 5 ft bar travel, the calculator uses this formula:
C = W × R × 0.00648
- C = calories burned
- W = barbell weight in pounds
- R = total reps
- 0.00648 = clean and jerk lift factor for the standard 5 ft bar path
With your own bar travel distance, it uses this version:
C = W × R × D × 0.001295
- D = bar travel per rep in feet
- Enter your own distance under Bar travel (optional); leave it blank for the standard 5 ft
Clean and Jerk Calories by Weight and Reps
| Barbell Weight | Calories per Rep | 5 Reps | 10 Reps |
|---|---|---|---|
| 95 lb | 0.62 | 3.08 | 6.15 |
| 135 lb | 0.87 | 4.37 | 8.74 |
| 185 lb | 1.20 | 5.99 | 11.98 |
| 225 lb | 1.46 | 7.29 | 14.57 |
| 275 lb | 1.78 | 8.91 | 17.81 |
| 315 lb | 2.04 | 10.20 | 20.40 |
What Is a Clean and Jerk?
The clean and jerk is an Olympic lift that brings the barbell from the floor to the shoulders, then from the shoulders to overhead. It trains explosive force, leg drive, upper-body power, trunk stability, and coordination in one movement.
What Changes the Calorie Total?
- Barbell weight: heavier loads increase calories burned on every rep.
- Rep count: doubling your reps doubles the calorie total.
- Bar travel: a longer pull and deeper receiving position increase the work done per rep.
Example
If you clean and jerk 200 lb for 5 reps, the basic formula gives:
C = 200 × 5 × 0.00648 = 6.48
Total calories burned: 6.48 calories.
