Estimate calories burned lifting weights from body weight, workout time, and training intensity, with gross and net burn, hourly rate, and target duration.
Lifting Calorie Formula
The lifting calorie calculator uses MET values to estimate calorie burn. MET means metabolic equivalent. A higher MET means the activity uses more energy.
Lifting / activity mode
- Calories = estimated calories burned, in kcal
- MET = metabolic equivalent for the selected activity
- W = body weight in kilograms
- T = activity time in minutes
Distance mode
- T = activity time in minutes
- D = distance in miles
- S = speed in miles per hour
- MET = activity MET based on walking, running, or cycling speed
- W = body weight in kilograms
The lifting/activity tab uses the MET you select, your weight, and your workout time. The distance tab first converts distance and speed into time. It then assigns a MET from the selected activity and speed range.
The calculator also shows calories per hour, estimated fat equivalent, and pace values where they apply. Fat equivalent is calculated from 3,500 kcal per pound of fat and 7,700 kcal per kilogram of fat.
Common Activity MET Values
| Activity | MET used | What it usually means |
|---|---|---|
| Weightlifting, light or easy | 3.0 | Long rests, lighter sets, lower effort |
| Weightlifting, general or moderate | 3.5 | Typical gym lifting with rest between sets |
| Weightlifting, vigorous | 6.0 | Hard sets, shorter rests, high effort |
| Circuit training, moderate | 4.0 | Steady pace with some rest |
| Circuit training, vigorous | 8.0 | Fast pace with little rest |
Distance Mode Speed Ranges
| Activity | Speed range | MET used |
|---|---|---|
| Walking | 3.0 to under 3.5 mph | 3.3 |
| Walking | 4.0 mph or faster | 5.0 |
| Running | 6.0 to under 7.0 mph | 9.8 |
| Running | 8.0 mph or faster | 12.8 |
| Cycling | 12.0 to under 14.0 mph | 8.0 |
Example Calculations
Example 1: Moderate lifting
You weigh 180 lb and lift for 60 minutes at a MET of 3.5.
- Convert weight: 180 lb × 0.45359237 = 81.65 kg
- Calories = 3.5 × 3.5 × 81.65 ÷ 200 × 60
- Calories burned = 300 kcal
Example 2: Running by distance
You weigh 180 lb, run 3 miles, and use a speed of 6 mph. At 6 mph, the running MET is 9.8.
- Time = 3 ÷ 6 × 60 = 30 minutes
- Convert weight: 180 lb × 0.45359237 = 81.65 kg
- Calories = 9.8 × 3.5 × 81.65 ÷ 200 × 30
- Calories burned = 420 kcal
FAQ
How accurate is a lifting calorie estimate?
It is an estimate. Lifting calories are hard to measure because rest time, set intensity, exercise choice, and training style change energy use. A heavy workout with long rest periods may burn fewer calories than a lighter circuit workout with little rest.
Why does body weight change the result?
The formula uses body weight in kilograms. A heavier person usually burns more calories for the same activity and time because moving and supporting more body mass requires more energy.
Should you use light, moderate, or vigorous lifting?
Use light if the workout has easy sets, low effort, or long rest periods. Use moderate for a normal strength workout. Use vigorous if the workout is hard, has short rests, or keeps your heart rate high for most of the session.
