Enter your body weight, workout duration, and exercise intensity to find out how many calories you burn weight lifting. Results are based on the MET (Metabolic Equivalent of Task) formula used by exercise scientists — you'll see calories burned for your session plus an hourly burn rate.
Calories Burned
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Calories Burned per Hour
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MET Value Used
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Body Weight (kg)
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The calculator uses the MET (Metabolic Equivalent of Task) formula: Calories = Duration (min) × ((MET × 3.5) × Weight (kg) ÷ 200). MET values are assigned based on exercise intensity — light (3.5), moderate (5.0), and vigorous (6.0) — as defined by the Compendium of Physical Activities.
A 175 lb (79 kg) person burns roughly 277 kcal/hr at light effort, 395 kcal/hr at moderate effort, and 474 kcal/hr at vigorous effort. Heavier individuals burn more calories because more energy is required to move greater body mass.
Yes — weightlifting burns calories both during the session and afterward. The 'afterburn effect' (EPOC) means your metabolism stays elevated for hours post-workout as your body repairs muscle tissue, though this calculator estimates only the calories burned during the active session itself.
These calculators provide a good estimate but not an exact measurement. Actual calorie burn varies based on factors like muscle mass, fitness level, rest periods between sets, exercise selection, and individual metabolism. For precise tracking, a heart-rate monitor or metabolic analyzer gives more personalized data.
MET stands for Metabolic Equivalent of Task. A MET of 1.0 equals the energy your body uses at rest. Weightlifting METs range from about 3.5 (light effort) to 6.0 (vigorous effort), meaning you burn 3.5–6× more calories than at rest. The MET system is the standard used by exercise scientists and validated by the Compendium of Physical Activities.
At moderate effort, a 175 lb person needs roughly 76 minutes to burn 500 calories. A heavier person will reach that target faster, while a lighter person will need more time. Increasing intensity — for example switching to vigorous compound lifts — reduces the time needed significantly.
To maximize calorie burn during weight training, try reducing rest periods between sets, incorporating compound lifts (squats, deadlifts, bench press), adding supersets or circuit-style training, and progressively increasing the weight you lift over time. These strategies also increase EPOC, boosting total calorie expenditure.
This calculator is optimized for resistance/weight training. Calisthenics like push-ups and pull-ups have different MET values. For general bodyweight training, the 'light effort' or 'moderate effort' setting gives a reasonable approximation, but a dedicated calisthenics calculator will be more precise.