Calories Burned Lifting Weights Calculator

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Quick start

This estimates energy used during a lifting session from bodyweight, time, and effort. Rest periods and exercise choice make the real value vary widely.

Show the key terms

MET: A standard way to estimate the energy cost of an activity.
Session effort: Average demand across work and rest, not the hardest single set.
Estimate: A planning reference rather than a measured calorie count.

Useful context

Choose the effort that best represents the whole session, including rest periods.

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01

Why lifting estimates are noisy

Work-to-rest ratio, exercise selection, load, repetitions, training age, and individual metabolism vary widely. Watches and formulas can both appear precise while remaining estimates.

02

The MET method

BurnHour uses the Compendium convention: MET × 3.5 × bodyweight in kg ÷ 200 × minutes. The selected session uses 3.5 MET for general resistance training, 5.0 for squat/deadlift-focused training, or 6.0 for vigorous lifting. These are broad activity categories, not measurements of a session.

FAQ

Questions, answered plainly

Does rest time count?+

Yes, enter the full session duration. The broad MET category is intended to represent the session pattern, including rest.

Should I eat back the result?+

Avoid treating a single estimate as an exact allowance. If you track intake, calibrate against multi-week bodyweight and performance trends.

Do I need an account to use the calculator?+

No. The web calculators are free and run in your browser without an account.

Sources and further reading

Sources behind the formulas and explanations.

2024 Compendium of Physical Activities