Enter your body weight and total lunges to calculate your calories burned doing lunges. A 180 lb person burns about 3 calories per 10 bodyweight lunges at a normal depth.

Lunges Calories Calculator

Basic
Advanced

How the Lunges Calories Calculator Works

Lunges burn calories by moving your body up and down on every rep. The basic calculator uses body weight and total lunges, while the advanced calculator adds external load and a depth factor.

Calories = Body Weight_{lb} * Lunges * 0.00166
Advanced Calories = (Body Weight_{lb} + Load_{lb}) * Lunges * 0.00166 * Depth Factor

Use the basic version for bodyweight lunges. Use the advanced version when you are carrying dumbbells, kettlebells, or a barbell, or when you want to account for shorter or deeper reps.

Quick Calories Per 10 Lunges

Body Weight Calories per 10 Lunges Calories per 50 Lunges
130 lb 2.16 10.79
160 lb 2.66 13.28
180 lb 2.99 14.94
200 lb 3.32 16.60
220 lb 3.65 18.26

How to Count Lunges

  • Enter total lunges, not reps per leg.
  • If you do 12 reps per leg, enter 24 total lunges.
  • For walking lunges, count each step that lands in the lunge position as one rep.
  • For weighted lunges, enter the full amount of external load in the advanced tab.

Advanced Tab Settings

Setting Factor Use
Short 0.85 Shorter reps or partial range
Standard 1.00 Most normal training reps
Deep 1.15 Longer reps with more travel

Added load should be entered as the total weight you carry. Two 25 lb dumbbells should be entered as 50 lb.

Examples

  • 150 lb and 40 bodyweight lunges: 9.96 calories
  • 180 lb, 60 lunges, and 30 lb added load: 20.92 calories
  • 180 lb, 60 lunges, 30 lb added load, and deep reps: 24.05 calories

Common Questions

Do I count each leg separately?
Count every lunge rep. A set of 10 per leg is 20 total lunges.
Should I enter one dumbbell or both?
Enter the full external load used for the set.
Why does depth change calories?
Deeper lunges move your body through more distance, so each rep burns more calories.