Estimate calories burned from TRX rows using your body weight, rep count, and body position for a kcal result tailored to workout difficulty.
TRX Row Calories Burned Formula
This calculator uses a simple per-rep TRX row formula. Advanced mode adds a body-position multiplier for a more upright or lower setup.
C = BW × R × F × P
- C = calories burned
- BW = body weight
- R = total TRX row reps
- F = 0.00235 if body weight is entered in lb, or 0.00518 if body weight is entered in kg
- P = body-position multiplier: 1.00 in basic mode, 0.85 for upright, 1.00 for standard, and 1.15 for low
TRX Row Calories by Reps
These are standard-position values from the basic calculator.
| Body Weight | 10 Reps | 25 Reps | 50 Reps |
|---|---|---|---|
| 120 lb | 2.8 kcal | 7.1 kcal | 14.1 kcal |
| 150 lb | 3.5 kcal | 8.8 kcal | 17.6 kcal |
| 180 lb | 4.2 kcal | 10.6 kcal | 21.2 kcal |
| 220 lb | 5.2 kcal | 12.9 kcal | 25.9 kcal |
What Is a TRX Row?
A TRX row is a suspension pulling exercise where you lean back, grip the handles, and pull your chest toward your hands. It trains the upper back, rear shoulders, arms, and core while letting you scale difficulty by changing your body position.
Muscles Worked During TRX Rows
- Lats and rhomboids drive the pulling motion.
- Rear delts and mid traps help control shoulder movement.
- Biceps and forearms assist with elbow flexion and grip.
- Core and glutes help keep the body rigid through each rep.
Example Calculation
For a 150 lb person doing 25 TRX rows in basic mode: 150 × 25 × 0.00235 = 8.8 calories. In advanced mode with a low body position: 8.8 × 1.15 = 10.1 calories.
