Bench Press Calories Per Rep (1-30 Reps Chart)
Find out how many calories each bench press rep burns. Complete chart from 1 to 30 reps with calculations for different weights and lifter levels.
A single bench press rep burns approximately 0.5 to 1.5 calories, depending on the weight you lift and your body composition. The heavier the weight, the more calories each rep burns.
Understanding calories per rep helps you accurately track your workout energy expenditure and plan your training for specific goals.
Quick Answer: Calories Per Rep
The average bench press rep burns about 0.5-0.7 calories at moderate weight (60-80 kg). Here's the quick breakdown:
- Light weight (20-40 kg): 0.15-0.3 calories per rep
- Moderate weight (60-80 kg): 0.45-0.6 calories per rep
- Heavy weight (100-120 kg): 0.75-0.9 calories per rep
- Very heavy (140+ kg): 1.0+ calories per rep
Complete Calories Per Rep Chart
By Weight Lifted (Standard 10-Rep Reference)
| Weight Lifted | Calories per Rep | 5 Reps | 10 Reps | 20 Reps | 30 Reps |
|---|---|---|---|---|---|
| 20 kg (44 lb) | 0.15 | 0.7 | 1.5 | 2.9 | 4.4 |
| 40 kg (88 lb) | 0.29 | 1.5 | 2.9 | 5.9 | 8.8 |
| 60 kg (132 lb) | 0.44 | 2.2 | 4.4 | 8.8 | 13.2 |
| 80 kg (176 lb) | 0.59 | 2.9 | 5.9 | 11.7 | 17.6 |
| 100 kg (220 lb) | 0.73 | 3.7 | 7.3 | 14.7 | 22.0 |
| 120 kg (264 lb) | 0.88 | 4.4 | 8.8 | 17.6 | 26.4 |
| 140 kg (308 lb) | 1.03 | 5.1 | 10.3 | 20.5 | 30.8 |
By Lifter Level
Different strength levels typically work with different weights:
| Lifter Level | Typical Weight | Calories per Rep | Per 10 Reps |
|---|---|---|---|
| Beginner | 40-50 kg | 0.30-0.37 | 3.0-3.7 |
| Intermediate | 70-90 kg | 0.51-0.66 | 5.1-6.6 |
| Advanced | 100-130 kg | 0.73-0.95 | 7.3-9.5 |
| Elite | 140-180 kg | 1.03-1.32 | 10.3-13.2 |
How to Calculate Calories Per Rep
The formula for calculating calories per bench press rep:
Calories per Rep = (Weight in lbs / 150) × 5 / Reps
Simplified: Calories per Rep = Weight in kg × 0.0073
Example Calculations
Example 1: Moderate lifter benching 80 kg
- 80 kg × 2.2 = 176 lbs
- Per rep: (176 / 150) × 5 / 10 = 0.59 calories
Example 2: Heavy lifter benching 120 kg
- 120 kg × 2.2 = 264 lbs
- Per rep: (264 / 150) × 5 / 10 = 0.88 calories
For precise calculations, use our Bench Press Calorie Calculator.
Factors Affecting Calories Per Rep
1. Weight Lifted
This is the biggest factor. Doubling the weight roughly doubles the calories per rep.
2. Rep Speed
- Slow, controlled reps (4+ seconds): Slightly higher calorie burn due to extended time under tension
- Explosive reps (1-2 seconds): Standard calorie calculation applies
- Pause reps: Additional isometric work increases calorie burn marginally
3. Range of Motion
Full range of motion (chest touch to lockout) burns more calories than partial reps. Each rep involves moving the weight a greater distance.
4. Form and Technique
- Proper arch and leg drive: More muscles engaged, slightly higher burn
- Flat back, no leg drive: Isolates chest more but may reduce total energy expenditure
- Wide grip: Slightly shorter range of motion
- Close grip: Longer range of motion, slightly more calories
Calories Burned by Common Rep Schemes
| Rep Scheme | Sets × Reps | At 60 kg | At 80 kg | At 100 kg |
|---|---|---|---|---|
| Strength | 5 × 5 | 11 cal | 15 cal | 18 cal |
| Hypertrophy | 4 × 10 | 18 cal | 24 cal | 29 cal |
| Endurance | 3 × 15 | 20 cal | 27 cal | 33 cal |
| Volume | 5 × 10 | 22 cal | 29 cal | 37 cal |
| Pyramid | 12,10,8,6 | 16 cal | 21 cal | 26 cal |
How Many Reps to Burn Specific Calories?
Want to burn a specific number of calories through bench press alone? Here's how many reps you'd need:
| Target Calories | At 60 kg | At 80 kg | At 100 kg |
|---|---|---|---|
| 10 calories | 23 reps | 17 reps | 14 reps |
| 25 calories | 57 reps | 43 reps | 34 reps |
| 50 calories | 114 reps | 85 reps | 69 reps |
| 100 calories | 228 reps | 171 reps | 137 reps |
Note: These rep counts would typically be spread across multiple sets with rest periods.
Comparing Rep Ranges for Calorie Burn
Low Reps (1-5) - Strength Focus
- Higher weight per rep
- More calories per individual rep
- Longer rest periods reduce overall workout calorie density
- Best for: Building strength, not maximizing calorie burn
Moderate Reps (8-12) - Hypertrophy Focus
- Balanced weight and volume
- Optimal for total calorie burn during the workout
- Moderate rest periods
- Best for: Muscle building and calorie burn
High Reps (15-20+) - Endurance Focus
- Lower weight per rep
- Lower calories per individual rep
- Higher total calories due to volume
- Best for: Muscular endurance and cardiovascular conditioning
Track Your Exact Calorie Burn
For personalized calculations based on your specific workout, use our Bench Press Calorie Calculator. Enter your weight and reps to get instant results.
Related Bench Press Guides
- How Many Calories Does Bench Press Burn? - Complete overview
- Bench Press Calories Per Set - Set-based calculations
- Bench Press Calories By Weight Lifted - Weight breakdown
- Bench Press Calorie Chart - Quick reference
- Bench Press Calorie Formula - The math explained
Conclusion
Each bench press rep burns approximately 0.5 to 1.5 calories depending on the weight lifted. While individual reps don't burn many calories, the cumulative effect across sets and workouts adds up significantly. More importantly, the muscle you build through bench pressing increases your resting metabolic rate.
Calculate your exact calorie burn with our Bench Press Calorie Calculator.