Overhead Press Calorie Formula: How Many Calories Do Overhead Presses Burn?

The overhead press calorie formula is: Calories = MET × Weight (kg) × Time (hours). A dumbbell shoulder press uses a MET value of 4.5, burning approximately 4.5–5.5 calories per minute depending on your body weight and variation. Switch to a barbell overhead press (MET 5.0) and that climbs to 5.0–6.4 cal/min, while vigorous pressing (MET 5.5) reaches 5.5–7.0 cal/min.

Use our Overhead Press Calorie Calculator for an instant personalised result based on your weight, rep count, and variation.

The Standard Overhead Press Calorie Formula

The most accurate method for estimating overhead press calories burned uses the Metabolic Equivalent of Task (MET) system from the Compendium of Physical Activities (Ainsworth et al., 2011):

Calories = MET × Weight (kg) × Time (hours)

Because overhead presses are counted in reps rather than minutes, you first need to convert rep count to active time:

Time (hours) = Reps ÷ Reps_per_minute ÷ 60

For a barbell overhead press (MET 5.0, ~10 reps/min):

Calories = 5.0 × Weight_kg × (Reps ÷ 10 ÷ 60)

Example: 70 kg person performing 10 Barbell Overhead Presses

Time = 10 ÷ 10 ÷ 60 = 0.0167 hours
Calories = 5.0 × 70 × 0.0167 = 5.8 calories

The overhead press is a moderate-to-vigorous compound movement. Its primary value lies in building shoulder strength and pressing power — calorie burn is a secondary benefit.

MET Values for Overhead Press Variations

Different press variations carry different metabolic demands:

The barbell overhead press receives a higher MET than dumbbell because the bilateral load and strict form increase stabilisation demand. Vigorous pressing (heavy weight, push press, or high-rep sets) raises oxygen consumption further, pushing the MET to 5.5.

Calories Burned by Rep Count and Body Weight

Using the Barbell Overhead Press formula (MET 5.0, 10 reps/min):

For a 70 kg person doing 3 sets of 10 reps (30 total reps), expect to burn approximately 17.5 calories from the barbell overhead press alone — without counting rest time between sets.

Why Overhead Press Burns More Than Isolation Exercises

The overhead press is a compound movement — it recruits multiple muscle groups simultaneously. This is why it carries a higher MET than isolation exercises like lateral raises or front raises:

• Multiple muscle groups: Anterior deltoids, lateral deltoids, triceps, upper chest, and core all contribute. More total muscle mass activated means higher oxygen demand and calorie burn.
• Full-body stabilisation: Standing overhead press requires core bracing and lower body stability. Seated variations reduce this demand slightly but still involve substantial upper body work.
• Heavier loads: Compound presses allow progressive overload with barbells and dumbbells, increasing metabolic cost per rep compared to light isolation work.

For comparison, here is where the barbell overhead press sits alongside other upper body exercises per minute for a 70 kg person:

If maximum calorie burn is the goal, pair overhead press with bench press and other compound movements. If shoulder development is the priority, the overhead press is one of the most effective tools available.

Overhead Press vs Bench Press: Calorie Comparison

Both are compound pressing movements, but they differ in plane of motion and muscle emphasis:

The overhead press is a vertical push; the bench press is a horizontal push. Calorie burn is similar — both fall in the MET 5.0–6.0 range at moderate-to-vigorous intensity. The overhead press targets anterior and lateral deltoids more heavily; the bench press emphasises the pectorals. For balanced upper body development, include both in your programme.

The Reverse Formula: How Many Reps to Burn X Calories?

To calculate how many overhead press reps you need to burn a target number of calories:

Reps = (Target Calories ÷ MET ÷ Weight_kg) × Reps_per_minute × 60

How many reps to burn 50 calories (Barbell Overhead Press, MET 5.0, 10/min)?

As a standalone calorie-burning strategy, the overhead press requires significant rep volume to produce a meaningful energy deficit. The most effective approach is to use it as a strength-building tool while building overall calorie deficit through cardio or higher-volume compound work.

Overhead Press Calorie Formula Summary

Factors Affecting Accuracy

The MET formula gives a solid estimate but carries an accuracy range of approximately ±25–35% due to:

• Load and intensity: Heavier weights and push press variations increase muscular demand substantially. The MET of 5.5 assumes vigorous effort; very heavy strict presses may burn more.
• Rep tempo and form: A slow, controlled 3-second eccentric phase burns more calories per rep than a fast, bouncing rep.
• Seated vs standing: Standing overhead press recruits more core and lower body stabilisers, potentially increasing calorie burn by 5–10% compared to seated.
• Individual metabolic rate: Resting metabolic rate, fitness level, and body composition all affect how many calories you burn at a given MET.

Related Guides

• 100 Overhead Press: How Many Calories? — Exact calories for 100 reps by weight and variation
• Shoulder Press vs Bench Press: Calories Burned Comparison — Which burns more per session?
• Overhead Press Muscles Worked — Primary and secondary muscle activation breakdown
• Overhead Press Calorie Calculator — Instant personalised result
• Bench Press Calorie Calculator — Compare with horizontal pressing
• Push Up Calorie Calculator — Bodyweight pressing comparison