Calories Burned
Calories Burned Weight Lifting
Resistance training builds muscle, which increases your resting metabolic rate. While the calorie burn during a session is moderate, the afterburn effect is significant.
Calculate Your Burn
Estimated Calories Burned
175
kcal in 30 min of weight lifting
Pro Tip
Compound movements like squats, deadlifts, and bench press burn the most calories. Keep rest periods short (60-90 seconds) to maintain an elevated heart rate.
Quick Reference: Weight Lifting Calories by Duration
| Duration | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|
| 15 min | 75 kcal | 88 kcal | 100 kcal | 113 kcal |
| 30 min | 150 kcal | 175 kcal | 200 kcal | 225 kcal |
| 45 min | 225 kcal | 263 kcal | 300 kcal | 338 kcal |
| 60 min | 300 kcal | 350 kcal | 400 kcal | 450 kcal |
| 90 min | 450 kcal | 525 kcal | 600 kcal | 675 kcal |
How We Calculate
We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Weight Lifting has a MET value of 5.
Formula: Calories = MET × weight (kg) × duration (hours)
This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.