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Calories Burned Weight Lifting Calculator

Work out calories burned weight lifting instantly with clear inputs, formula shown and shareable results.

About Calories Burned Weight Lifting Calculator

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%.

Formulas

MET energy cost

kcal/min = MET x 3.5 x weight(kg) / 200

Afterburn

EPOC typically adds 5-10% of session energy cost

Worked example

With the default values below, Calories Burned Weight Lifting Calculator returns Calories Burned In The Session of 350. Change any input above and every figure here is recalculated in your browser.

Inputs used

Body weightminimum 1 kg
80 kg
Session intensityone of Light effort, machines (3.5 MET), Moderate free weights (5.0 MET), Vigorous powerlifting or bodybuilding (6.0 MET), Circuit training with short rests (8.0 MET)
Moderate free weights (5.0 MET)
Session lengthminimum 0.1 min
50 min

Results

Calories Burned In The Session
350 kcal
MET Value
5.00 MET
Burn Rate
7.00 kcal/min
Estimated Post-Exercise Afterburn
25 kcal

Step by step

  1. 1Values used
  2. 2MET energy cost
  3. 3Afterburn
  4. 4Calories Burned In The Session= 350 kcal
  5. 5MET Value= 5.00 MET
  6. 6Burn Rate= 7.00 kcal/min
  7. 7Estimated Post-Exercise Afterburn= 25 kcal

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • 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.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

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.

Frequently Asked Questions

Why does lifting burn fewer calories than running?

Because sets are short and rests are long, so average intensity over the session is low even though peak effort is very high.

Is the afterburn significant?

Modest - usually 5-10% of session cost. Lifting's real value for body composition is retained muscle mass, not the immediate burn.

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