Estimate hamstring curl calories burned from body weight, assumed MET, and workout time or sets, reps, tempo and rest. Results estimate gross energy, including resting expenditure.
Hamstring Curl Calories Burned Formula
Time mode uses a single MET value across the whole session:
Sets and reps mode separates working time from rest time and applies a lower MET while you rest:
- MET — metabolic equivalent of the entered intensity assumption
- weight_kg — body weight in kilograms (1 lb = 0.45359237 kg)
- minutes — total session time in minutes
- t_active — sets × reps × tempo seconds, converted to minutes
- t_rest — (sets − 1) × rest between sets, converted to minutes
The model convention assigns 3.5 mL O₂/kg/min to 1 MET and assumes 5 kcal per liter of oxygen. The default rest value of 1.5 MET is illustrative and editable. The result is an estimate; actual burn varies with technique, range of motion, and individual metabolism.
Reference Values
The historical intensity values below are illustrative assumptions, not measured hamstring-curl MET values. General resistance-training entries in the 2024 Compendium include 3.5 MET for multiple exercises and 6 MET for vigorous lifting; these do not validate isolated hamstring-curl intensities. You may edit the assumed MET.
| Effort level | MET | Typical use |
|---|---|---|
| Light / warm-up | 3.0 | Empty machine, activation reps |
| Moderate strength sets | 3.8 | 8–12 reps, full rest |
| Hard / heavy sets | 5.0 | Near-failure sets, heavy load |
| Vigorous circuit | 6.0 | Short rests, supersets, high reps |
Approximate calories per 10 minutes of moderate (3.8 MET) hamstring curls:
| Body weight | 10 min | 20 min | 30 min |
|---|---|---|---|
| 130 lb (59 kg) | 39 kcal | 79 kcal | 118 kcal |
| 160 lb (73 kg) | 48 kcal | 97 kcal | 145 kcal |
| 190 lb (86 kg) | 57 kcal | 115 kcal | 172 kcal |
| 220 lb (100 kg) | 66 kcal | 133 kcal | 199 kcal |
Example and FAQ
Worked example. A 180 lb lifter does 4 sets of 10 reps at a 3-second tempo with 60 second rests on the moderate setting (3.8 MET). Active time is 4 × 10 × 3 / 60 = 2.0 min. Rest time is 3 × 60 / 60 = 3.0 min. Total session is 5.0 min. Body weight in kg is 81.6. Calories = (3.8 × 2.0 + 1.5 × 3.0) × 3.5 × 81.6 / 200 ≈ 17 kcal.
Why is the number low? Hamstring curls are an isolation movement on a single joint. Even hard sets only burn a few calories each. Compound lifts and circuits move much more total mass.
Should I include rest time? Use sets and reps mode if rest matters and time mode if you want a quick total based on minutes spent training. The two modes will not match exactly because rest time is scored at 1.5 MET.
Seated vs lying curl? The reference entries used here do not establish separate measured MET values for seated and lying hamstring curls. Treat the entered MET as an assumption for either machine.
