Estimate calories burned doing lunges from your body weight, workout time, and intensity. Use pounds or kilograms for an instant result.
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 Weightlb × Lunges × 0.00166
Advanced Calories = (Body Weightlb + Loadlb) × 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.
