Calories Burned Lifting Calculator - WorkoutTimeCalculator.com

Estimate calories burned while lifting weights using your bodyweight, workout duration, and the effort level of your session.

Bodyweight

Workout time (hours)

Lifting effort

Estimated calories burned 350 kcal

Moderate / push-pull lifting for 1 hour

MET value: 5.0
Bodyweight used: 70 kg
Formula: METs × kg × hours

How many calories does lifting weights burn?

Calories burned while lifting depend on your bodyweight, workout length, and how hard you train. This calculator estimates the total using a MET value for your lifting effort.

What formula does the calculator use?

The formula is METs × bodyweight in kilograms × workout time in hours. For example, 5.0 METs × 70 kg × 1 hour equals an estimated 350 calories.

What MET should I use for weight lifting?

Choose light effort or machine circuits at 3.5 METs, moderate push-pull training at 5.0 METs, vigorous heavy compound lifting at 6.0 METs, or intense powerlifting at 8.0 METs.

How do I use this calculator?

Enter your bodyweight, workout time in hours, and the effort level that best describes your lifting session. The result is an estimate of calories burned during the workout.

This is a general estimate, not a precise measurement. Actual energy use varies with rest periods, exercise selection, training intensity, fitness level, and individual physiology.