Weight Lifting Calories Burned Calculator
Estimate calories burned lifting weights from body weight, workout length and training style — general, heavy compound, powerlifting or circuit — using Compendium MET values.
How it works
Calories = MET × 3.5 × body weight (kg) ÷ 200 × minutes · net calories use (MET − 1) · METs (2011 Compendium): general 3.5, circuit moderate 4.3, squats 5.0, powerlifting/bodybuilding 6.0, vigorous circuit 8.0
Resistance training is intermittent — short sets separated by rest — so it burns fewer calories per minute than steady cardio, even though it feels hard. The 2011 Compendium of Physical Activities assigns metabolic equivalents (METs) from measured oxygen cost: 3.5 for typical machine or free-weight sessions of 8–15 reps, 5.0 for heavy squats, 6.0 for vigorous powerlifting or bodybuilding sessions and 8.0 for circuits with minimal rest. One MET is about 3.5 ml O2/kg/min, and 1 litre of oxygen releases about 5 kcal, which gives the formula. Calories burned after the session (EPOC) add only a few percent.
Worked example
An 80 kg person does a 60-minute general weight-training session (3.5 MET): 3.5 × 3.5 × 80 ÷ 200 × 60 = 294 kcal, of which 210 kcal are above resting.
Sources: Ainsworth BE et al. (2011) 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc 43:1575–1581 · Compendium of Physical Activities — Conditioning exercise
Frequently asked questions
How many calories does an hour of lifting weights burn?
For an 80 kg person, a typical gym session burns about 290 kcal per hour, a vigorous powerlifting or bodybuilding session about 500 kcal and a fast circuit with little rest about 670 kcal. Lighter people burn proportionally less.
Does lifting burn more calories after the workout?
Yes, through excess post-exercise oxygen consumption (EPOC), but it is modest — usually 20–80 kcal after a hard session. The bigger long-term effect is that added muscle slightly raises resting metabolism.
Why does my watch show more calories?
Heart rate climbs during heavy sets without a matching rise in oxygen use, so heart-rate-based watches often overestimate strength-training calories. MET-based estimates are usually more conservative.
Which training style should I pick?
Choose general weight training for standard sets with 1–3 minutes of rest, heavy compound lifts for sessions built around squats or deadlifts, and circuit training only if you move between exercises with little or no rest.
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This calculator gives an estimate for general fitness and education only. It is not medical advice — prediction equations can differ from measured values, so talk to a doctor or qualified exercise professional before changing your training, especially if you have a heart condition or take medication.