Estimate seated shoulder press calories from time and resistance-training METs or from load, reps, travel, and efficiency, with work and tonnage detail.
Seated Shoulder Press Calories Burned Formula
The calculator uses total load moved and total reps. Basic mode uses a 1.5 ft press path for each rep. Advanced mode adds a custom distance input.
Basic Formula
Use this version when load is entered in pounds and the press path stays at the standard 1.5 ft distance.
Advanced Formula
- Load = total external load moved each rep
- Total Reps = all reps completed across the exercise
- Distance = vertical path of the load per rep in feet
Quick Seated Shoulder Press Calorie Examples
These examples use the standard 1.5 ft press path from basic mode.
| Total Load | Total Reps | Calories Burned |
|---|---|---|
| 25 lb | 20 | 1.6 |
| 50 lb | 30 | 4.9 |
| 80 lb | 40 | 10.4 |
| 100 lb | 50 | 16.2 |
What Counts as Load?
- Dumbbells: add both dumbbells together.
- Barbell: include the bar plus all plates.
- Machine shoulder press: use the selected resistance.
- Total reps: count every completed rep across all sets.
What Is a Seated Shoulder Press?
The seated shoulder press is an overhead pressing exercise performed from a bench or machine seat. It emphasizes the deltoids and triceps while limiting leg drive, which makes upper-body pressing volume easier to track from set to set.
Main Muscles Used
- Anterior deltoid
- Lateral deltoid
- Triceps
- Upper chest
- Upper traps
Example
If you press 50 lb for 30 total reps in basic mode, the calculation is:
That session burns 4.9 calories during the seated shoulder press movement.
