Weightlifting calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| General strength training | 3.5 | 122 | 245 |
| Vigorous effort (short rests, compound lifts) | 6.0 | 210 | 420 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for weightlifting (6.0 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 82 | 165 | 330 |
| 70 kg (154 lb) | 105 | 210 | 420 |
| 85 kg (187 lb) | 128 | 255 | 510 |
| 100 kg (220 lb) | 150 | 300 | 600 |
Getting more from weightlifting
- Shorter rest periods and supersets push a lifting session toward the vigorous MET band.
- Each kg of muscle adds roughly 10–15 kcal/day to resting burn — small per kg, meaningful over years.
- Don't chase calories in the weight room; chase progressive overload and let cardio handle the burn.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🚶 Walking
- 🏃 Running
- 🐢 Jogging
- 🚴 Cycling
- 🏊 Swimming
- 🪢 Jumping Rope
- 🥾 Hiking
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
Does lifting weights burn more fat than cardio?
Per session, cardio burns more. Over months, lifting preserves and builds muscle, which keeps metabolism higher during weight loss — the best results combine both.
How many calories does a 1-hour gym session burn?
For a typical lifting hour (which is half rest), a 80 kg person burns roughly 250–350 kcal. Circuit-style training with minimal rest can push past 450.