Estimate overhead-press calories from body weight and active time or reps, reverse-solve duration for a calorie target, and see training volume and mechanical work.
Overhead Press Calories Burned Formula
The calculator uses this formula in basic mode:
C = L * T * 0.016
- C = calories burned
- L = load lifted per rep in pounds
- T = total reps completed
Advanced mode uses the same formula, then applies a short, average, or long range multiplier based on how far the weight travels on each rep.
Calories Burned Per 10 Overhead Press Reps
| Combined load | Calories per 10 reps |
|---|---|
| 25 lb | 4.0 kcal |
| 50 lb | 8.0 kcal |
| 75 lb | 12.0 kcal |
| 100 lb | 16.0 kcal |
| 135 lb | 21.6 kcal |
| 185 lb | 29.6 kcal |
What Counts as Load?
- Barbell press: enter the full barbell weight.
- Dumbbell press: add both dumbbells together.
- Machine or Smith press: enter the resistance you move on each rep.
- Basic mode: use your full workout rep count.
- Advanced mode: use reps per set and sets if you want the calculator to total them for you.
What Is an Overhead Press?
The overhead press is a vertical pressing exercise where the weight starts near shoulder height and finishes overhead. It trains the deltoids, triceps, upper chest, upper back, and core, and standing variations usually involve more full-body bracing than seated variations.
Example Calculation
If you press a combined load of 60 lb for 40 total reps, the calculation is:
C = 60 * 40 * 0.016 = 38.4
That workout burns 38.4 calories.
