Calories Burned Weight Lifting Calculator
Estimate calories burned during weight training based on body weight and workout duration.
How Many Calories Does Weight Lifting Burn?
Weight training burns fewer calories per minute than cardio, but it builds muscle that raises your resting metabolic rate over time. This calculator estimates calories burned during resistance training using MET values of 3 for general lifting and 6 for vigorous sessions. Explore other activities with the Calories Burned Calculator.
Weight Lifting Calorie Formula
Calories = T × MET × 3.5 × W / 200, where T is duration in minutes, W is body weight in kilograms, and MET is 3 for general weight lifting or 6 for vigorous training. A 100 kg person doing moderate lifting for one hour burns about 315 kcal; a 190 lb person burns roughly 272 kcal per hour.
Weight Lifting and Fat Loss
Burning 3,850 kcal (half a kilogram of fat) through moderate weight lifting alone takes about 12 hours for a 100 kg person. In practice, combine lifting with cardio and a calorie-controlled diet for effective fat loss. The afterburn effect (EPOC) adds modest extra expenditure after intense sessions.
Frequently Asked Questions
Does weightlifting burn calories?
Yes. General weight lifting burns about 3 METs and vigorous training about 6 METs. A 190 lb person burns roughly 272 kcal per hour of moderate weight training.
How many calories do I burn lifting weights at 100 kg?
At 100 kg body weight, moderate weight lifting burns approximately 315 kcal per hour. Vigorous lifting at MET 6 doubles that to about 630 kcal per hour.
How long should I lift to burn 1,000 calories?
A 200 lb person doing moderate weight lifting needs about 3.5 hours to burn 1,000 calories. Higher intensity or circuit training reduces the required time.
Can I burn calories doing nothing?
Even resting burns calories (basal metabolic rate). Sitting burns about 86 kcal per hour for a 200 lb person; standing burns about 143 kcal. Weight lifting burns significantly more than both.
Is weight lifting good for weight loss?
Weight lifting supports weight loss by burning calories during workouts and building muscle that increases resting metabolism. Combine it with cardio and dietary changes for best results.
Related Tools
Twist Rate Calculator
Pipe Vacuum Calculator
Operations Ratios Calculator
Delete List Separator
Triangle Calculator
Relatively Prime Calculator
Capacitive Transformerless Power Supply Calculator
Adjust Video Speed
Numbers to Letters Converter
Expected Utility Calculator
Music Interval Calculator
BMEP Calculator
Days Payable Outstanding Calculator
Day of Year Calendar
Prepend CSV Columns
Solid Waste Calculator
Combined Ratio Calculator
Cylinder Calculator
Mortgage Calculator
Binary Calculator