Estimate calories burned from deadlifts based on bar weight, total reps, and optional bar travel distance per rep in lb, kg, ft, or cm.
Deadlift Calories Burned Formula
Use the basic formula when you only want to enter load and reps. Advanced mode 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
Basic mode sets bar travel to 2.5 ft per rep. The calculator converts kilograms to pounds automatically.
Deadlift Calories by Load and Reps
The table below uses basic mode with 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 in basic mode.
C = 7.3 kcal
Use Advanced mode for block pulls, deficit pulls, or any setup where the bar travel is different from 2.5 ft.
