Calories Burned Weightlifting Calculator
Estimate how many calories you burn weight training. Enter your body weight, the training intensity (from light machine work to circuit/CrossFit), and how long you trained, and this calculator returns the calories burned and your burn rate per minute using MET values.
Formula
Calories = MET × weight (kg) × time (hours)
- MET (Metabolic Equivalent of Task) rates how intense lifting is compared with resting (1 MET).
- Calories burned = MET × your weight in kg × time in hours.
- Weight-training METs range from about 3.5 (light machines) to 8.0 (circuit/CrossFit) depending on rest and pace.
- Heavier lifters burn more for the same session because moving more mass takes more energy.
- Long rest periods lower the average burn — supersets and short rests raise it toward the circuit value.
- Lifting also burns extra calories after the session (afterburn), which this estimate doesn't include.
70 kg lifter, general training (MET 5.0), 45 minutes
Inputs
- Body weight: 70 kg
- Training intensity: 5.0
- Duration: 45 min
Calories = 5.0 MET × 70 kg × 0.75 h ≈ 263 kcal, or about 5.8 kcal per minute.
Frequently asked questions
How many calories does lifting weights burn?
A 70 kg person doing general weight training burns roughly 200–300 kcal in 45 minutes. Fast-paced circuits burn more; slow heavy lifting with long rests burns less.
Why does rest time matter?
Long rests between sets lower your average heart rate and calorie burn. Short rests and supersets keep intensity up, pushing the session toward circuit-training values.
Does lifting burn calories after the workout?
Yes — it's called excess post-exercise oxygen consumption (EPOC), or the afterburn. Building muscle also raises your resting metabolism over time. This calculator counts only the session itself.
Is weightlifting good for fat loss?
Yes. While its per-minute burn is lower than cardio, it preserves muscle in a calorie deficit and boosts metabolism, making it valuable for body composition.
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