Bench Press Calories By Weight Lifted (20-200 kg Chart)
Complete guide to bench press calorie burn by weight lifted. Charts from 20kg to 200kg showing calories per rep, set, and workout.
Bench pressing 100 kg for 10 reps burns approximately 7 calories, while 60 kg burns about 4 calories for the same reps. The weight you lift is the single biggest factor in determining calorie burn during bench press.
This guide provides complete calorie charts for every weight level from 20 kg to 200 kg.
Quick Answer: Calories by Weight
The heavier you lift, the more calories you burn per rep. Here's a quick reference:
| Weight Category | Weight Range | Calories per 10 Reps |
|---|---|---|
| Light | 20-40 kg | 1.5-3 cal |
| Moderate | 50-80 kg | 3.7-6 cal |
| Heavy | 90-120 kg | 6.6-9 cal |
| Very Heavy | 130-160 kg | 9.5-12 cal |
| Elite | 170-200 kg | 12.5-15 cal |
Complete Weight-to-Calorie Chart
Calories by Weight Lifted (10 Reps Standard)
| Weight (kg) | Weight (lbs) | Per 10 Reps | Per 30 Reps | Per Set (3×10) |
|---|---|---|---|---|
| 20 | 44 | 1.5 | 4.4 | 4.4 |
| 30 | 66 | 2.2 | 6.6 | 6.6 |
| 40 | 88 | 2.9 | 8.8 | 8.8 |
| 50 | 110 | 3.7 | 11.0 | 11.0 |
| 60 | 132 | 4.4 | 13.2 | 13.2 |
| 70 | 154 | 5.1 | 15.4 | 15.4 |
| 80 | 176 | 5.9 | 17.6 | 17.6 |
| 90 | 198 | 6.6 | 19.8 | 19.8 |
| 100 | 220 | 7.3 | 22.0 | 22.0 |
| 110 | 242 | 8.1 | 24.2 | 24.2 |
| 120 | 264 | 8.8 | 26.4 | 26.4 |
| 130 | 286 | 9.5 | 28.6 | 28.6 |
| 140 | 308 | 10.3 | 30.8 | 30.8 |
| 150 | 330 | 11.0 | 33.0 | 33.0 |
| 160 | 352 | 11.7 | 35.2 | 35.2 |
| 180 | 396 | 13.2 | 39.6 | 39.6 |
| 200 | 440 | 14.7 | 44.0 | 44.0 |
Calories by Strength Level
Different lifters work with different weights. Here's what to expect at each level:
Beginner (0-1 Year Training)
| Typical Weight | Per 10 Reps | Per Workout (4×10) |
|---|---|---|
| 40 kg (88 lb) | 2.9 cal | 11.7 cal |
| 50 kg (110 lb) | 3.7 cal | 14.7 cal |
| 60 kg (132 lb) | 4.4 cal | 17.6 cal |
Intermediate (1-3 Years Training)
| Typical Weight | Per 10 Reps | Per Workout (4×10) |
|---|---|---|
| 70 kg (154 lb) | 5.1 cal | 20.5 cal |
| 80 kg (176 lb) | 5.9 cal | 23.5 cal |
| 90 kg (198 lb) | 6.6 cal | 26.4 cal |
Advanced (3-5 Years Training)
| Typical Weight | Per 10 Reps | Per Workout (4×10) |
|---|---|---|
| 100 kg (220 lb) | 7.3 cal | 29.3 cal |
| 120 kg (264 lb) | 8.8 cal | 35.2 cal |
| 140 kg (308 lb) | 10.3 cal | 41.1 cal |
Elite (5+ Years, Competitive)
| Typical Weight | Per 10 Reps | Per Workout (4×10) |
|---|---|---|
| 150 kg (330 lb) | 11.0 cal | 44.0 cal |
| 180 kg (396 lb) | 13.2 cal | 52.8 cal |
| 200 kg (440 lb) | 14.7 cal | 58.7 cal |
The Math: Why Weight Matters So Much
The calorie calculation formula shows why weight is the dominant factor:
Calories = (Weight in lbs × Reps / 150) × 5
Key insight: Calories scale linearly with weight. Lifting 100 kg burns exactly twice the calories of lifting 50 kg for the same reps.
Comparison Example
| Scenario | Weight | Reps | Total Work | Calories |
|---|---|---|---|---|
| Light × High Reps | 50 kg | 20 | 1,000 kg | 7.3 cal |
| Heavy × Low Reps | 100 kg | 10 | 1,000 kg | 7.3 cal |
Same total work = same calories! This means you can achieve similar calorie burn through either approach.
Heavy vs Light: Calorie Comparison
Light Weight, High Reps (40 kg × 20 reps)
- Calories: 5.9
- Advantages: Lower injury risk, better form, endurance benefits
- Best for: Beginners, rehabilitation, muscular endurance
Moderate Weight, Moderate Reps (80 kg × 10 reps)
- Calories: 5.9
- Advantages: Balanced strength and hypertrophy
- Best for: Most lifters, body composition goals
Heavy Weight, Low Reps (120 kg × 5 reps)
- Calories: 4.4
- Advantages: Maximum strength gains, neural adaptations
- Best for: Strength athletes, experienced lifters
Calories Compared to Cardio
How does heavy bench pressing compare to cardio exercises?
| Activity (30 min) | Calories Burned |
|---|---|
| Running (10 km/h) | 350 cal |
| Cycling (moderate) | 280 cal |
| Rowing | 300 cal |
| Heavy Bench Session (5×5 at 100kg) | 18 cal |
| Full Chest Workout | 60-80 cal |
The takeaway: Bench press isn't primarily a calorie-burning exercise. Its value lies in building muscle, which increases your resting metabolic rate.
Maximizing Calorie Burn with Heavier Weights
Progressive Overload Strategy
- Start with proper form at lighter weights
- Add 2.5-5 kg per week when completing all reps
- Track calories as weight increases - they'll grow proportionally
- Don't sacrifice form for heavier weight
Heavy Lifting Calorie Optimization
- Warm-up sets add calories too - 3-4 warm-up sets at lighter weights
- Compound movements engage more muscles
- Supersets keep heart rate elevated
- Reduce rest periods for higher metabolic demand
Weight Lifted Standards
| Body Weight | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 60 kg | 35 kg | 55 kg | 85 kg | 115 kg |
| 70 kg | 40 kg | 65 kg | 95 kg | 130 kg |
| 80 kg | 50 kg | 75 kg | 110 kg | 150 kg |
| 90 kg | 55 kg | 85 kg | 125 kg | 165 kg |
| 100 kg | 60 kg | 95 kg | 140 kg | 180 kg |
Use these standards to gauge your lifting level and expected calorie burn.
Calculate Your Exact Calories
For personalized calculations based on your specific weight and reps, use our Bench Press Calorie Calculator.
Related Guides
- How Many Calories Does Bench Press Burn? - Complete overview
- Bench Press Calories Per Rep - Rep breakdown
- Bench Press Calories Per Set - Set calculations
- Bench Press Calorie Chart - Quick reference
- Bench Press vs Push Ups Calories - Exercise comparison
Conclusion
The weight you lift directly determines your calorie burn during bench press. Lifting 100 kg for 10 reps burns about 7 calories, while 60 kg burns approximately 4 calories. While heavier lifting burns more calories per rep, the primary benefit of heavy bench pressing is building muscle mass that increases your daily metabolic rate.
Get your exact calorie calculations with our Bench Press Calorie Calculator.