Estimate calories burned doing TRX rows from your body weight and number of reps, with an optional adjustment for a lower or more upright body angle.
TRX Row Calories Burned Formula
This calculator retains the page’s per-repetition formula as an unvalidated shortcut. Body-position mode adds assumed multipliers; duration, rest, technique and physiology are not modeled. Gross versus active energy is not established.
- C = calories burned
- BW = body weight
- R = total TRX row reps
- F = 0.00235 if body weight is entered in lb, or approximately 0.0051808631 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 page shortcut, not measured workout data.
| 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 standard-position mode: 150 × 25 × 0.00235 = 8.8125 kcal, displayed as 8.8 kcal. With the assumed low-position multiplier, 8.8125 × 1.15 = 10.134375 kcal, displayed as 10.1 kcal.
