How Many Calories Does the Leg Press Burn?
Discover how many calories leg press burns based on weight, reps, load, and intensity. Complete guide with research-backed calculations and workout examples.
A typical leg press workout burns roughly 150 to 300 calories in 30 minutes of total work and rest, depending on your body weight, the load on the sled, and training volume. During active sets, you can burn 4-8 calories per minute at moderate intensity.
The leg press is one of the most popular lower body exercises in any gym. Whether you're training for muscle growth, strength, or general fitness, understanding the calorie cost of leg press helps you track your total energy expenditure and plan your nutrition accordingly.
For personalized calculations, use our Leg Press Calorie Calculator.
Quick Answer: Leg Press Calorie Burn
The average person burns approximately 4 to 8 calories per minute during active leg pressing. This means:
- 10 minutes of active leg pressing = ~40-80 calories
- A typical 4-set workout with rest = ~30-60 calories
- Full 30-minute leg session = ~120-240 calories
However, your actual calorie burn depends on several key factors including the weight pressed, your body weight, and workout structure.
Factors That Affect Leg Press Calorie Burn
1. Body Weight
Your body weight directly influences calorie burn. Here's an estimate for a 20-minute moderate leg press session:
| Body Weight | Calories Burned |
|---|---|
| 60 kg (132 lb) | 80-120 cal |
| 70 kg (154 lb) | 95-140 cal |
| 80 kg (176 lb) | 110-160 cal |
| 90 kg (198 lb) | 125-180 cal |
| 100 kg (220 lb) | 140-200 cal |
2. Load on the Sled
Heavier loads require more energy per rep. Using the physics-based calculation:
| Load | Calories per 10 Reps (0.5m ROM) |
|---|---|
| 50 kg (110 lb) | ~3 cal |
| 100 kg (220 lb) | ~6 cal |
| 150 kg (330 lb) | ~9 cal |
| 200 kg (440 lb) | ~12 cal |
| 300 kg (660 lb) | ~18 cal |
3. Training Volume (Sets × Reps)
Total volume multiplies your calorie burn:
| Workout Structure | Est. Calories (100kg load) |
|---|---|
| 3 × 10 reps | ~18 cal |
| 4 × 10 reps | ~24 cal |
| 5 × 10 reps | ~30 cal |
| 4 × 15 reps | ~36 cal |
4. Rest Periods
During sets, leg press can be very demanding (potentially 10+ kcal/min at high intensity), but long rest periods reduce average calorie burn per minute significantly. A 30-minute session with 2-minute rests burns fewer calories per minute than continuous activity.
5. Intensity and Tempo
Slower, controlled reps with time under tension increase metabolic demand. Training close to failure also elevates calorie burn compared to easy warm-up sets.
Research on Leg Press Energy Cost
Studies on resistance training energy expenditure show wide ranges:
-
A 2017 study quantifying energy cost of isolated resistance exercises (including 45° leg press) found low intensity sets around 3-10 kcal per minute and heavy leg pressing at 80% of 1RM exceeding 20 kcal per minute during work sets.
-
A 2024 review of resistance training energy expenditure reported ranges from 6 to 1575 kJ for single exercise sessions, showing how strongly load, volume, and rest intervals change calorie cost.
-
Youth Compendium data lists leg press around 2.6-2.7 MET in children, implying slightly higher values for adults when loads are heavier.
Example Workouts with Calorie Ranges
Beginner Leg Press Workout
- 3 sets × 12 reps at 60 kg
- 2 minute rest between sets
- Total time: ~12 minutes
- Estimated calories: 25-40 kcal
Intermediate Muscle Building
- 4 sets × 10 reps at 120 kg
- 90 second rest between sets
- Total time: ~15 minutes
- Estimated calories: 45-70 kcal
High Volume Fat Loss Protocol
- 5 sets × 15 reps at 100 kg
- 60 second rest between sets
- Total time: ~18 minutes
- Estimated calories: 60-90 kcal
Calculate your exact workout calories with our Leg Press Calorie Calculator.
Leg Press vs Other Lower Body Exercises
How does leg press compare to other popular exercises?
| Exercise | Calories/Min (Moderate) |
|---|---|
| Leg Press | 4-8 kcal/min |
| Barbell Squat | 5-10 kcal/min |
| Walking Lunges | 6-10 kcal/min |
| Leg Extensions | 3-5 kcal/min |
| StairMaster | 8-12 kcal/min |
| Cycling | 6-10 kcal/min |
Squats typically burn more per minute because they require full-body stabilization while standing. However, leg press allows you to safely load heavier weights and accumulate more volume.
Maximizing Calorie Burn on Leg Press
To get the most from your leg press workouts:
- Use challenging weights - Work at 70-85% of your max capacity
- Keep rest periods moderate - 60-90 seconds maintains elevated heart rate
- Focus on full range of motion - Complete ROM burns more calories per rep
- Add drop sets or giant sets - Minimize rest for higher calorie density
- Include different foot positions - Vary muscle recruitment
Calculate Your Exact Leg Press Calories
Ready to get precise numbers? Our Leg Press Calorie Calculator provides personalized estimates using both:
- MET-based calculation - For time and intensity estimates
- Physics-based calculation - For precise mechanical work tracking
Related Leg Press Guides
- Seated Leg Press Calories Burned - Machine-specific breakdown
- 45 Degree Leg Press Calories - Sled type analysis
- Leg Press vs Squat Calories - Exercise comparison
- 30 Minutes Leg Press Calories - Full session guide
- Leg Press For Fat Loss - Protocols and strategies
Conclusion
The leg press burns approximately 4-8 calories per minute during active sets, with total workout calories ranging from 50-300+ depending on volume, intensity, and rest periods. While it may burn slightly fewer calories per minute than standing exercises like squats, the leg press allows for heavier loading and is an excellent choice for building lower body strength.
For accurate, personalized estimates, use our Leg Press Calorie Calculator.