Strength Training Calories Calculator
Estimates the calories used in a strength session from your weight, the kind of training and the session length.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
gross kcal = MET × weight (kg) × hours net kcal = (MET − 1) × weight (kg) × hours
Use the whole session length, rests included.
What to watch out for
Most of a lifting session is rest between sets, so the averages are lower than the effort of a hard set suggests. Enter the full session, not just the time under load. Heart rate is a poor guide here too: lifting raises it more than the oxygen actually used would imply, so a watch reading based on heart rate can run high. The point of strength training is muscle and strength, which a calorie figure does not measure.
MET values come from the 2011 Compendium of Physical Activities. Gross calories include what your body would have used at rest over the same time. Net removes that by using MET − 1, so it is the better figure for the extra calories the activity uses. Both are rough estimates, so allow at least ±20%. The true figure varies by person.
Frequently Asked Questions
How many calories does a 45-minute weights session burn?
At 70 kg and mixed exercises, about 184 kcal gross, or 131 kcal net of resting.
Why is the figure lower than for running?
Because of the rest between sets. Mixed weights are 3.5 MET. Circuit training with little rest is 8 MET, which is about 420 kcal in the same 45 minutes.
Does lifting heavier burn more?
Somewhat. Powerlifting or bodybuilding at vigorous effort is 6 MET, about 263 kcal net in 45 minutes at 70 kg. Shorter rests can change the total as much as heavier weights do.