Estimate calories burned strength training or weight lifting from your body weight, workout minutes and lifting style, using Compendium MET values.
Strength Training Calories Formula
Both modes use body weight and a selected activity’s MET value. Calories mode uses time; workout-time mode reverses the same equation from a target gross energy. Presets follow the 2024 Adult Compendium activity table and its MET energy conversion.
- Weight_kg = body weight in kilograms; pounds are converted using 1 lb = 0.45359237 kg
- Minutes = time spent in the selected training activity
- MET = the selected activity preset or a custom value greater than 0 and no more than 25
- Gross kcal includes the standardized resting-energy component; it is not net energy above rest
- kJ = kilojoules; one thermochemical kcal is 4.184 kJ
- Sets, reps, lifted load, effort and rest affect actual energy use but are not separate inputs in this estimate
Calories burned during strength training
Body weight, time and the selected MET value determine this estimate. Activity and rest patterns change a session’s average intensity, so choose a preset that matches the minutes entered. The results are group-based estimates, not measured individual calories or an exercise prescription.
| Body weight | 30 min varied resistance, 3.5 MET | 30 min squat/deadlift work, 5.0 MET | 30 min vigorous lifting, 6.0 MET | 30 min mixed circuit, minimal rest, 7.5 MET |
|---|---|---|---|---|
| 125 lb | 104 kcal | 149 kcal | 179 kcal | 223 kcal |
| 155 lb | 129 kcal | 185 kcal | 221 kcal | 277 kcal |
| 185 lb | 154 kcal | 220 kcal | 264 kcal | 330 kcal |
| 215 lb | 179 kcal | 256 kcal | 307 kcal | 384 kcal |
Calories and workout-time modes
- Calories mode: enter body weight, a training activity and its duration to estimate gross kcal.
- Workout-time mode: enter body weight, a training activity and target kcal to estimate time at that assumed rate.
- Activity choices: seven presets cover varied resistance, squat/deadlift work, vigorous lifting, reciprocal supersets or peripheral-heart-action circuits, bodyweight exercise, and vigorous mixed circuits with minimal rest.
- Estimate limits: long rests, personal metabolism and differing effort can change actual calories. Reverse time is not a recommendation to exercise for that duration.
How to calculate calories burned while strength training
Example: A person weighs 175 lb, trains for 45 minutes, and selects vigorous lifting at 6.0 MET.
Gross kcal = MET × 3.5 × body weight (kg) × minutes ÷ 200
Gross kcal = 6 × 3.5 × (175 × 0.45359237) × 45 ÷ 200
Gross kcal ≈ 375.06 kcal
