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 session mode
- Calories = estimated gross energy, including resting expenditure, in kcal
- MET = metabolic equivalent for the selected activity
- W = body weight in kilograms
- T = activity time in minutes
Gross energy includes an estimated resting component. Energy above rest uses (MET − 1) × 3.5 × W / 200 × T, subtracting a conventional 1 MET rather than a measured individual resting rate.
Duration for a gross-calorie target
Weight and duration start empty. Choose a preset or enter a custom MET of at least 1. The duration mode estimates time at the same constant session intensity; it does not prescribe a workout. The calculator reports hourly rate and compares preset intensities for the same mass and time.
Common Activity MET Values
These presets use the 2024 Adult Compendium for ages 19–59. They are population activity estimates, not individual energy measurements.
| Activity | MET used | Compendium code / scope |
|---|---|---|
| Varied resistance | 3.5 | 02054: multiple exercises, 8–15 repetitions |
| Squats/deadlifts | 5.0 | 02052: slow or explosive effort |
| Vigorous weightlifting | 6.0 | 02050: free weights, machines, powerlifting or bodybuilding |
| Vigorous circuit | 7.5 | 02040: minimal rest with kettlebells and some aerobic movement |
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: Target duration
For 70 kg at 3.5 MET, the gross rate is 3.5 × 3.5 × 70 / 200 = 4.2875 kcal/min. A target of 257.25 gross kcal requires 60 minutes. The modeled energy above rest in that time is 183.75 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.
Which lifting category should you use?
Choose the description that best matches the whole session, including its exercise mix and rest pattern. Heart rate or the weight on one lift alone does not determine the session MET. Use a custom MET only when you have a suitable basis for it.
