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Weightlifting Calories Calculator
The weightlifting calories calculator helps you quickly estimate how much energy you burn during strength training. Simply enter your body weight, duration and intensity level — the calculator applies MET (Metabolic Equivalent of Task) values, a widely accepted method used in exercise physiology. Formula: kcal = MET x body weight (kg) x time (h). MET values for weightlifting range from 3.0 (general weight training) through 5.0 (vigorous weight training) and 6.0 (powerlifting) up to 7.8 for circuit training.
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How we calculate calories burned
The calculator uses the MET formula: kcal = MET x body weight [kg] x time [h]. MET values are taken from the Compendium of Physical Activities (Ainsworth et al., 2011). The result includes resting metabolic rate.
Example: 80 kg, 60 minutes, moderate training (MET 5.0)
Calories burned = 5.0 x 80 x 1.0 = 400 kcal. Burn rate: 400 / 60 = approx. 6.67 kcal/min. Switch to circuit training (MET 7.8) and the same person burns 624 kcal in one hour.
Frequently asked questions
How are calories calculated for weightlifting?
Calories are calculated using the formula: kcal = MET x body weight (kg) x time (h). The MET (Metabolic Equivalent of Task) value represents the intensity of the activity — the higher the MET, the more calories you burn per unit of time.
How many calories does general weight training burn?
General weight training (MET = 3.0) burns approximately 240 kcal per hour for an 80 kg person. This is lower than higher-intensity options, but still effectively supports metabolism and muscle growth.
How does powerlifting compare to regular weight training for calorie burn?
Powerlifting (MET = 6.0) is more intense than general weight training (MET = 3.0). An 80 kg person burns 400 kcal in 60 minutes at MET 5.0, and up to 480 kcal at MET 6.0.
What is MET and why does it matter?
MET (Metabolic Equivalent of Task) is a unit describing the energy cost of an activity relative to rest. MET = 1 equals sitting quietly. The higher the MET, the more energy-demanding the activity.
Does circuit training burn more calories than classic lifting?
Yes — circuit training has a MET of 7.8, the highest among the weightlifting types in this calculator. Short rest periods keep heart rate elevated, increasing total calorie burn compared to classic lifting with longer rests.
How does body weight affect calorie burn during weightlifting?
The heavier you are, the more calories you burn for the same effort. The formula kcal = MET x kg x h is directly proportional to weight — a 100 kg person burns 25% more than an 80 kg person doing the same workout.
How long do I need to lift weights to burn 500 kcal?
At moderate intensity (MET = 5.0), a 70 kg person needs about 86 minutes, while a 90 kg person needs about 67 minutes. Higher body weight or intensity shortens the time needed to reach 500 kcal.
Does the calculator account for post-workout calorie burn (EPOC)?
No — the calculator only estimates calories burned during the workout based on MET. The EPOC effect (elevated metabolism after exercise) is not included because it varies greatly between individuals.
Does gender affect calorie burn during weightlifting?
The MET-based formula does not directly account for gender — body weight is the key variable. In practice, men often have higher muscle mass, which may slightly increase calorie burn, but the main variable in this calculator is body weight.
How can I burn more calories during strength training?
You can increase calorie burn by: choosing higher intensity (e.g. circuit instead of light training), reducing rest between sets, extending the session, or increasing muscle mass over time. Consistency is the most important factor for long-term results.
Results are estimates only. Actual calorie burn depends on individual metabolism, body composition, workout intensity and technique. Consult a trainer or dietitian for personalised energy needs.