Bench Press Calorie Chart (Quick Reference Tables)

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

All charts use the MET formula from the Compendium of Physical Activities: Calories = MET × body weight (kg) × time (hours), with MET 3.5 for moderate sets and 6.0 for heavy training, 3 seconds per rep and 90 seconds rest between sets. The weight on the bar matters through effort; the extra mechanical work of a heavier bar adds only a few calories.

Master Calorie Chart

Calories for One Set by Body Weight and Reps (Moderate)

A single set without rest. Multiply by about 1.7 for heavy training.

Body Weight	5 Reps	8 Reps	10 Reps	12 Reps	15 Reps	20 Reps
50 kg	0.7	1.2	1.5	1.8	2.2	2.9
60 kg	0.9	1.4	1.8	2.1	2.6	3.5
70 kg	1.0	1.6	2.0	2.5	3.1	4.1
80 kg	1.2	1.9	2.3	2.8	3.5	4.7
90 kg	1.3	2.1	2.6	3.1	3.9	5.3
100 kg	1.5	2.3	2.9	3.5	4.4	5.8
110 kg	1.6	2.6	3.2	3.9	4.8	6.4
120 kg	1.8	2.8	3.5	4.2	5.3	7.0

Charts by Number of Sets

Rest between sets included. Moderate / heavy effort.

3 Sets (Most Common)

Body Weight	3×8	3×10	3×12
50 kg	12 / 21 cal	13 / 23 cal	14 / 24 cal
60 kg	15 / 25 cal	16 / 27 cal	17 / 29 cal
70 kg	17 / 29 cal	18 / 32 cal	20 / 34 cal
80 kg	20 / 34 cal	21 / 36 cal	22 / 38 cal
100 kg	25 / 42 cal	26 / 45 cal	28 / 48 cal
120 kg	29 / 50 cal	32 / 54 cal	34 / 58 cal

4 Sets

Body Weight	4×8	4×10	4×12
50 kg	18 / 31 cal	19 / 33 cal	20 / 35 cal
60 kg	21 / 37 cal	23 / 39 cal	24 / 41 cal
70 kg	25 / 43 cal	27 / 46 cal	28 / 48 cal
80 kg	28 / 49 cal	30 / 52 cal	32 / 55 cal
100 kg	36 / 61 cal	38 / 65 cal	40 / 69 cal
120 kg	43 / 73 cal	46 / 78 cal	48 / 83 cal

5 Sets

Body Weight	5×5	5×8	5×10
50 kg	21 / 36 cal	23 / 40 cal	25 / 43 cal
60 kg	25 / 44 cal	28 / 48 cal	30 / 51 cal
70 kg	30 / 51 cal	33 / 56 cal	35 / 60 cal
80 kg	34 / 58 cal	37 / 64 cal	40 / 68 cal
100 kg	42 / 73 cal	47 / 80 cal	50 / 85 cal
120 kg	51 / 87 cal	56 / 96 cal	60 / 102 cal

Imperial Weight Chart

Calories by Body Weight in Pounds

Body Weight (lbs)	3×10 Moderate	4×10 Moderate	30 min Moderate	3×10 Heavy	30 min Heavy
120	14	21	95	24	163
140	17	24	111	29	191
160	19	28	127	33	218
180	21	31	143	37	245
200	24	34	159	41	272
220	26	38	175	45	299
250	30	43	198	51	340

Workout Program Charts

All with 90 seconds rest between sets.

Strength Programs (Low Rep, Heavy Effort)

Program Style	Sets × Reps	100 kg Lifter
Starting Strength	3×5	38 cal
5/3/1 Week 1	3×5	38 cal
5/3/1 Week 2	3×3	35 cal
5/3/1 Week 3	3×1	32 cal
Wendler 5×5	5×5	73 cal

Hypertrophy Programs (Moderate Rep, Moderate Effort)

Program Style	Sets × Reps	80 kg Lifter
PPL	4×10	30 cal
PHUL	4×8	28 cal
Arnold Split	5×10	40 cal
bro split	4×12	32 cal

Volume Programs (High Rep, Moderate Effort)

Program Style	Sets × Reps	60 kg Lifter
German Volume	10×10	65 cal
FST-7	7×12	46 cal
Blood Flow Restriction	4×30	37 cal

Most of a low-rep session is rest, so the calories barely change between 5, 3 and 1 reps.

Effort Multiplier Chart

Adjust the moderate-effort charts for how hard you train:

Training Style	MET	Multiplier	80 kg Lifter, 3×10
Moderate (sets of 8–15 reps)	3.5	1.0×	21 cal
Heavy (powerlifting or bodybuilding-style)	6.0	1.7×	36 cal

Quick Mental Math

For fast estimates without charts:

Simple Rule:

Calories ≈ Body weight (kg) × Minutes × 0.058 (moderate) or × 0.1 (heavy)
3 × 10 with 90 s rest ≈ 4.5 minutes

Examples:

80 kg lifter, 3 × 10 moderate: 80 × 4.5 × 0.058 ≈ 21 cal
80 kg lifter, 30 minutes moderate: 80 × 30 × 0.058 ≈ 140 cal
100 kg lifter, 20 minutes heavy: 100 × 20 × 0.1 = 200 cal

Print-Friendly Summary Chart

Body Weight	3×10 Moderate	3×10 Heavy	30 min Moderate	30 min Heavy
50 kg	13 cal	23 cal	88 cal	150 cal
60 kg	16 cal	27 cal	105 cal	180 cal
80 kg	21 cal	36 cal	140 cal	240 cal
100 kg	26 cal	45 cal	175 cal	300 cal
120 kg	32 cal	54 cal	210 cal	360 cal

Get Exact Calculations

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