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🏋️ Calories Burned Weight Lifting

Track how many calories you burn while lifting weights and plan weekly sessions, recovery, and nutrition.

1 kg ≈ 2.205 lb

Includes warm-up and cool-down time.

Used to project weekly calorie burn.

Calories per session

450.0

7.50 kcal/min

Weekly total

1350.0

3 sessions/week

Nutrition & hydration

Protein goal ≈ 120 g/day • Hydration 0.60 L/session

Rest 60–120 seconds between sets and maintain consistent tempo.

Compare with other intensity profiles

ProfileCalories for this duration
Light Resistance (MET 3.5)262.5
Vigorous Lifting (MET 8.0)600.0
Circuit / Cross-Training (MET 8.5)637.5

How to Use This Calculator

1

Enter your body weight

Calorie burn scales with body mass—update as weight changes.

2

Specify session length

Include warm-up and cool-down time for realistic totals.

3

Choose training intensity

Intensity influences MET value—select the description that matches your workout.

4

Review session and weekly burn

Use totals to plan nutrition, recovery, and periodized training loads.

Formula

Calories Burned = MET × Weight (kg) × Duration (hours)

MET values derived from Compendium of Physical Activities for resistance training intensities.

Session totals provide estimates; actual calorie burn varies with lifting tempo, muscle mass, rest periods, and heart rate response.

Strength Training Tips

Balancing volume, intensity, and recovery improves strength gains while managing calorie expenditure. Track session length and RPE to evaluate training load.

Enhance calorie burn

  • Use supersets or circuits to reduce rest and maintain heart rate.
  • Incorporate compound movements (squats, deadlifts) that recruit large muscle groups.
  • Add metabolic finishers (sled pushes, battle ropes) at the end of workouts.

Support recovery

  • Refuel with 0.3 g protein per kg and 1 g carbs per kg within 60 minutes post workout.
  • Hydrate during sessions—aim for ~150–250 ml every 15–20 minutes.
  • Prioritize sleep and manage stress to maximize training adaptations.

Frequently Asked Questions

How accurate are MET-based estimates?

They provide reasonable averages. Wearables with heart rate tracking offer personalised readings.

Does lifting burn fewer calories than cardio?

Per minute, yes. But lifting builds muscle that raises resting metabolic rate and supports long-term fat loss.

Should I include rest periods in duration?

Yes. Use total session time from warm-up to cool-down for realistic totals.

How do I track calories for supersets?

Select the circuit profile or custom MET to account for elevated heart rate and continuous movement.

Can I use calories burned to set nutrition goals?

Yes—combine session calories with maintenance needs to plan energy intake for muscle gain or fat loss.