Estimate calories burned deadlifting from the weight on the bar and your total reps, in lb or kg, with an optional bar travel distance per rep.
Deadlift Calories Burned Formula
Use the basic formula when you only want to enter load and reps. The advanced formula adds the distance the bar travels on each rep.
Basic mode
Advanced mode
- C = calories burned (kcal)
- L = load on the bar in pounds
- R = total reps
- D = bar travel per rep in feet
The calculator uses 2.5 ft of bar travel per rep unless you change it. It converts kilograms to pounds automatically.
Deadlift Calories by Load and Reps
The table below uses the default 2.5 ft of bar travel per rep.
| Load on Bar | 5 Reps | 10 Reps | 20 Reps |
|---|---|---|---|
| 135 lb | 2.2 kcal | 4.4 kcal | 8.7 kcal |
| 225 lb | 3.6 kcal | 7.3 kcal | 14.6 kcal |
| 315 lb | 5.1 kcal | 10.2 kcal | 20.4 kcal |
| 405 lb | 6.6 kcal | 13.1 kcal | 26.2 kcal |
What is a Deadlift?
The deadlift starts with a loaded barbell on the floor and ends with the hips and knees locked out. It is a compound pull that heavily involves the glutes, hamstrings, spinal erectors, lats, traps, forearms, and core.
How to Calculate Calories Burned from Deadlifts
Example: 225 lb for 10 reps with the default bar travel.
C = 7.3 kcal
Change Bar travel per rep for block pulls, deficit pulls, or any setup where the bar travel is different from 2.5 ft.
