Lifting Calorie Calculator

Estimate calories burned from lifting, circuit training, walking, running, or cycling using body weight, activity time, distance, speed, and MET.

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Lifting Calorie Burn Formula

The calculator combines lifting work and total session time.

Calories = (Load \times Reps \times LiftFactor) + (BodyWeight \times Minutes \times SessionFactor)

Minutes = \frac{(Reps \times SecondsPerRep) + RestSeconds}{60}

• Load = average weight lifted per rep.
• Reps = your total reps for the workout.
• Minutes = active lifting time plus rest time.
• BodyWeight = your body weight.

In Basic mode, you enter total reps directly. In Advanced mode, total reps are calculated from sets and reps per set.

How to Use the Lifting Calorie Calculator

1. Enter your body weight and average weight lifted per rep.
2. Use Basic if you know your total reps, or use Advanced if you want to enter sets, reps per set, rep speed, and rest.
3. Click Calculate.
4. Read your workout duration, total weight lifted, and calories burned.
5. Click Reset to clear the calculator.

What Changes Your Result Most?

• Heavier average weight per rep raises calories burned per rep.
• More total reps increase both lifting work and workout time.
• Shorter rest periods raise calories burned per minute.
• Faster rep speed raises session density.
• Higher body weight raises calories burned across the full workout.

Calories Burned per 100 Reps

• 180-pound lifter, 25-pound average load: about 38 calories.
• 180-pound lifter, 75-pound average load: about 75 calories.
• 180-pound lifter, 135-pound average load: about 119 calories.

Example Calculation

• Body weight = 180 pounds
• Average weight lifted per rep = 75 pounds
• Total reps = 100
• Workout duration = 16.67 minutes
• Total weight lifted = 7,500 pounds
• Calories burned = 75.22