Bench Press Calorie Chart (Quick Reference Tables)

Use these charts for quick lookup of bench press calorie burn. Find your weight lifted, rep count, and instantly see your estimated calorie expenditure.

Master Calorie Chart

Calories by Weight and Reps

Weight	5 Reps	8 Reps	10 Reps	12 Reps	15 Reps	20 Reps
20 kg	0.7	1.2	1.5	1.8	2.2	2.9
30 kg	1.1	1.8	2.2	2.6	3.3	4.4
40 kg	1.5	2.4	2.9	3.5	4.4	5.9
50 kg	1.8	2.9	3.7	4.4	5.5	7.3
60 kg	2.2	3.5	4.4	5.3	6.6	8.8
70 kg	2.6	4.1	5.1	6.2	7.7	10.3
80 kg	2.9	4.7	5.9	7.0	8.8	11.7
90 kg	3.3	5.3	6.6	7.9	9.9	13.2
100 kg	3.7	5.9	7.3	8.8	11.0	14.7
110 kg	4.0	6.5	8.1	9.7	12.1	16.2
120 kg	4.4	7.0	8.8	10.6	13.2	17.6
130 kg	4.8	7.6	9.5	11.4	14.3	19.1
140 kg	5.1	8.2	10.3	12.3	15.4	20.5

Charts by Number of Sets

3 Sets (Most Common)

Weight	3×8	3×10	3×12
40 kg	7 cal	9 cal	11 cal
60 kg	11 cal	13 cal	16 cal
80 kg	14 cal	18 cal	21 cal
100 kg	18 cal	22 cal	26 cal
120 kg	21 cal	26 cal	32 cal

4 Sets

Weight	4×8	4×10	4×12
40 kg	10 cal	12 cal	14 cal
60 kg	14 cal	18 cal	21 cal
80 kg	19 cal	24 cal	28 cal
100 kg	24 cal	29 cal	35 cal
120 kg	28 cal	35 cal	42 cal

5 Sets

Weight	5×5	5×8	5×10
40 kg	7 cal	12 cal	15 cal
60 kg	11 cal	18 cal	22 cal
80 kg	15 cal	24 cal	29 cal
100 kg	18 cal	29 cal	37 cal
120 kg	22 cal	35 cal	44 cal

Imperial Weight Chart

Calories by Pounds Lifted

Weight (lbs)	5 Reps	10 Reps	15 Reps
45 (bar only)	0.8	1.5	2.3
95	1.6	3.2	4.8
135	2.3	4.5	6.8
185	3.1	6.2	9.3
225	3.8	7.5	11.3
275	4.6	9.2	13.8
315	5.3	10.5	15.8
365	6.1	12.2	18.3
405	6.8	13.5	20.3

Workout Program Charts

Strength Programs (Low Rep)

Program Style	Sets × Reps	At 100 kg
Starting Strength	3×5	11 cal
5/3/1 Week 1	3×5	11 cal
5/3/1 Week 2	3×3	7 cal
5/3/1 Week 3	3×1	2 cal
Wendler 5×5	5×5	18 cal

Hypertrophy Programs (Moderate Rep)

Program Style	Sets × Reps	At 80 kg
PPL	4×10	24 cal
PHUL	4×8	19 cal
Arnold Split	5×10	29 cal
bro split	4×12	28 cal

Volume Programs (High Rep)

Program Style	Sets × Reps	At 60 kg
German Volume	10×10	44 cal
FST-7	7×12	28 cal
Blood Flow Restriction	4×30	35 cal

Body Weight Multiplier Chart

Adjust calorie estimates based on your body weight:

Your Body Weight	Multiplier	80kg×10 Adjusted
50-60 kg	0.9×	5.3 cal
60-70 kg	0.95×	5.6 cal
70-80 kg	1.0×	5.9 cal
80-90 kg	1.05×	6.2 cal
90-100 kg	1.1×	6.5 cal
100+ kg	1.15×	6.8 cal

Quick Mental Math

For fast estimates without charts:

Simple Rule:

Calories ≈ Weight(kg) × Reps × 0.007

Examples:

80 kg × 10 reps × 0.007 = 5.6 cal
100 kg × 8 reps × 0.007 = 5.6 cal
60 kg × 15 reps × 0.007 = 6.3 cal

Print-Friendly Summary Chart

Weight	Light (×10)	Moderate (×20)	Heavy (×30)
40 kg	3 cal	6 cal	9 cal
60 kg	4 cal	9 cal	13 cal
80 kg	6 cal	12 cal	18 cal
100 kg	7 cal	15 cal	22 cal
120 kg	9 cal	18 cal	26 cal

Get Exact Calculations

For precise personalized calculations, use our Bench Press Calorie Calculator.