Calories Burned Weight Lifting Calculator
Estimate kilocalories for a resistance session from MET, body weight, and minutes. Choose vigorous lifting or a lighter circuit. Informational, not a programming coach.
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How to estimate lifting calories
- Choose kilograms or pounds for body weight.
- Enter your body weight and how long the gym block lasts.
- Select vigorous lifting or light lifting.
- Read session kcal and the MET used.
- Use the one-rep max page when the job is strength estimation, not energy. Nothing is uploaded.
Weight lifting calorie estimate
Lifting MET × kg × hours
| Vigorous MET | 6.0 (default) |
|---|---|
| Light MET | 3.5 |
| Formula | kcal ≈ MET × body kg × hours |
| Inputs | Body weight, minutes, lifting intensity |
| Related entities | One-rep max, TDEE |
| Advice | Informational. Not hypertrophy advice. |
What lifting calories estimates
Resistance training burn is hard to feel minute by minute because rests dominate many sessions. This page still applies a constant MET across the clock time you enter, so long rest days look closer to light lifting unless you shorten the minutes.
How lifting calories are computed
kcal ≈ MET × body kg × hours. Vigorous lifting uses MET 6. Light lifting uses MET 3.5. Bar load never enters the product; body mass does.
Session energy and strength tools
Entities include lifting MET, session duration, and kcal. Strength from reps lives on one-rep max. Other sports sit on calories burned. Daily intake planning sits on TDEE.
Use cases
Putting a transparent kcal line next to a training log. Comparing a dense circuit hour with a long rest powerlifting block of equal clock time. Teaching that body weight, not plate weight, drives this MET model. Not a progressive overload plan.
Default numbers
At 80 kg for 60 minutes at MET 6, kcal ≈ 6 × 80 × 1 = 480. Light lifting at MET 3.5 for the same hour is 280 kcal.
Limits
EPOC after training, machine versus free weights, and rest length are not explicit fields. Wearables that watch heart rate will diverge. Informational only. See the disclaimer. CZNull does not receive gym logs.