Enter the total load moved per rep and total reps to calculate your calories burned doing the seated shoulder press. Pressing a total load of 25 lb burns about 0.08 calories per rep.
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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
Calories = Load \times Total\ Reps \times 0.00324
Use this version when load is entered in pounds and the press path stays at the standard 1.5 ft distance.
Advanced Formula
Calories = Load \times Total\ Reps \times Distance \times 0.00216
- 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:
Calories = 50 \times 30 \times 0.00324 = 4.86
That session burns 4.9 calories during the seated shoulder press movement.
