Work out calories burned weight lifting instantly with clear inputs, formula shown and shareable results.
Resistance training MET values are lower than most people expect because much of a session is spent resting between sets: 5 MET for moderate free weights against 8 MET for circuit work with short rests. A 50 minute moderate session at 80 kg burns around 350 kcal, plus a modest post-exercise afterburn of 5-10%.
MET energy cost
kcal/min = MET x 3.5 x weight(kg) / 200
Afterburn
EPOC typically adds 5-10% of session energy cost
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Because sets are short and rests are long, so average intensity over the session is low even though peak effort is very high.
Modest - usually 5-10% of session cost. Lifting's real value for body composition is retained muscle mass, not the immediate burn.