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Fact-checked by David Chen, CSCS • Updated October 2023
Certified Strength and Conditioning Specialist

Estimating the intensity of your strength training is key to managing your fitness progress. This weightlifting calories burned calculator uses industry-standard MET values to help you determine exactly how much energy you expend during your lifting sessions.

Weightlifting Calculator

Estimated Burn 0 kcal

Weightlifting Calories Burned Formula:

Calories = MET × Weight (kg) × Time (hours)

Source: American College of Sports Medicine (ACSM) | Compendium of Physical Activities

Variables:

  • Weight: Your total body mass in kilograms (we convert pounds for you).
  • Time: The active duration of your workout in hours.
  • MET: Metabolic Equivalent of Task. For weightlifting, this typically ranges from 3.0 to 6.0 based on intensity.

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What is weightlifting calories burned calculator?

A weightlifting calories burned calculator is a specialized fitness tool designed to estimate the energy expenditure during resistance training. Unlike steady-state cardio, weightlifting involves varying heart rates and rest intervals, making it harder to track manually.

By using the MET (Metabolic Equivalent) system, this calculator provides a scientifically-backed estimate. MET represents the ratio of the work metabolic rate to the resting metabolic rate. One MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly.

How to Calculate (Example):

  1. Identify Weight: Suppose you weigh 180 lbs (approx 81.6 kg).
  2. Determine Duration: You lift for 60 minutes (1 hour).
  3. Select Intensity: You perform heavy powerlifting (MET = 5.0).
  4. Calculate: 5.0 (MET) × 81.6 (kg) × 1 (hour) = 408 Calories.

Frequently Asked Questions (FAQ):

Does lifting heavier weights burn more calories? Yes, lifting at higher intensities (approaching your 1RM) or reducing rest periods increases the MET value, thereby increasing total caloric burn per minute.
Does this include the Afterburn Effect (EPOC)? No, this calculator only estimates calories burned during the session. Weightlifting often triggers Excess Post-exercise Oxygen Consumption (EPOC), which burns extra calories for hours afterward.
How accurate is the MET method? It is a standard scientific estimate but can vary by +/- 10-20% depending on individual muscle mass, age, and actual effort.
Why is weightlifting better for fat loss than just cardio? While cardio often burns more calories during the activity, weightlifting builds muscle tissue, which increases your resting metabolic rate (RMR) over time.
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