Enter the barbell weight and number of reps to calculate your calories burned doing clean and jerks. A single rep with a moderate to heavy barbell often burns about 0.5 to 2+ calories, so the total rises quickly as the load and rep count go up.
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Clean and Jerk Calories Burned Formula
In basic mode, 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
Advanced mode uses this version:
C = W × R × D × 0.001295
- D = bar travel per rep in feet
- Use advanced mode when you want to enter your own bar path distance
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.
