Light (e.g., basic warm-up, very light weights)
Moderate (e.g., standard weightlifting, moderate reps/sets)
Vigorous (e.g., heavy lifting, intense circuits, short rests)
Your estimated calories burned: 0 kcal
Understanding Weightlifting Calorie Burn
Calculating the exact number of calories burned during weightlifting can be complex, as it depends on numerous factors including your body weight, the intensity of your workout, the duration, and the specific exercises performed. This calculator provides an estimation based on common formulas and MET (Metabolic Equivalent of Task) values.
How it Works:
The general formula used for estimating calorie expenditure is:
Calories Burned = MET value × Body Weight (kg) × Duration (hours)
MET values are a measure of how much energy an activity consumes compared to resting metabolism. A MET of 1 is equivalent to the energy expenditure of sitting quietly. Higher MET values indicate more energy-intensive activities.
MET Values for Weightlifting (Approximations):
Light Intensity: MET ≈ 2.0 – 3.0 (e.g., general circuit training with light weights, stretching, very light resistance training)
Moderate Intensity: MET ≈ 3.0 – 5.0 (e.g., standard weightlifting with moderate weights and rest periods, moderate resistance exercises)
Vigorous Intensity: MET ≈ 5.0 – 8.0 (e.g., heavy weightlifting, high-intensity interval training (HIIT) with weights, circuit training with very short rest periods)
This calculator uses representative MET values based on your selected intensity level:
Light: MET = 2.5
Moderate: MET = 4.0
Vigorous: MET = 6.5
The duration is converted from minutes to hours (Duration in hours = Duration in minutes / 60). Your body weight is used as a primary factor, as heavier individuals generally burn more calories for the same activity.
Use Cases:
Fitness Tracking: Monitor your daily or weekly calorie expenditure to align with fitness goals.
Weight Management: Understand the contribution of weightlifting to your overall calorie balance when combined with diet and other activities.
Workout Planning: Help in designing workout routines that meet specific energy expenditure targets.
Disclaimer: This calculator provides an estimate. Actual calorie burn can vary significantly. For precise measurements, consider using a heart rate monitor or consulting with a fitness professional.
function calculateCalories() {
var weightKg = parseFloat(document.getElementById("weight").value);
var durationMinutes = parseFloat(document.getElementById("duration").value);
var intensity = document.getElementById("intensity").value;
var metValue = 0;
if (intensity === "1") {
metValue = 2.5; // Light
} else if (intensity === "2") {
metValue = 4.0; // Moderate
} else if (intensity === "3") {
metValue = 6.5; // Vigorous
}
// Validate inputs
if (isNaN(weightKg) || isNaN(durationMinutes) || weightKg <= 0 || durationMinutes <= 0 || metValue === 0) {
document.getElementById("result").innerHTML = 'Please enter valid positive numbers for weight and duration, and select an intensity.';
return;
}
var durationHours = durationMinutes / 60.0;
var caloriesBurned = metValue * weightKg * durationHours;
// Display result with 2 decimal places
document.getElementById("result").innerHTML = 'Your estimated calories burned: ' + caloriesBurned.toFixed(2) + ' kcal';
}