Bench Press Calorie Calculator
Calculate the calories burned doing bench presses based on your weight and number of repetitions.
By Jonas Lindemann · Updated · How we build our calculators
Body weight, not the weight on the bar
3 × 10 bench press (≈4.5 min with rest) burns about
18kcal
244 kcal/hour · a 30-minute bench session ≈ 122 kcal
Method: calories = MET × body weight (kg) × hours, with Compendium of Physical Activities values for resistance training: 3.5 MET (moderate, code 02054) or 6.0 MET (vigorous free-weight lifting, code 02050). These METs are session averages that include rest, so for sets × reps we count 3 s per rep plus 90 s rest between sets. The weight on the bar changes how hard a set feels, but adds only a few calories: pressing 70 kg for 10 reps is about 3 kcal of extra work.
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About the Bench Press Calorie Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and triathlete. I wanted to know how many calories strength work burns, and most calculators don't tell you how they calculate it, so I made this simple calculator that uses your weight, number of repetitions and duration to calculate the calories burned.
Bench Press Calorie Calculator
Bench pressing burns about 3.5 to 6 calories per kilogram of body weight per hour: roughly 245 kcal per hour for a 70 kg (154 lb) person at moderate effort and 420 kcal per hour when training heavy. A 30-minute bench session is about 120–210 kcal; three sets of 10 reps (about 4.5 minutes with rest) are about 18–31 kcal.
The bench press is a compound lift for the chest, shoulders and triceps. It builds strength and muscle well, but like all weight training it burns fewer calories per minute than steady cardio, because much of the session is rest between sets.
The Calorie Burn Formula
The calculator uses the standard MET equation with values for resistance training from the Compendium of Physical Activities:
Compendium METs for weight training are averages over a whole session, rest included. That is why the calculator adds 90 seconds of rest between sets when you enter sets and reps. If you know how long you spent on bench press, use the workout-time mode instead.
Worked Example
A 180 lb (81.6 kg) lifter does 4 sets of 8 reps at moderate effort. Time: 4 × 8 × 3 s + 3 × 90 s = 366 s = 6.1 minutes. Calories: 3.5 × 81.6 × 6.1 ÷ 60 = 29 kcal. A full 45-minute chest day at the same effort would be about 214 kcal.
Why the Weight on the Bar Matters Less Than You Think
Pressing 70 kg through 40 cm is about 275 joules of work per rep. At the roughly 20% efficiency of muscle, 10 reps cost about 3 kcal on top of what your body burns anyway. Heavier weights make each set harder and shorten how many reps you can do, but the session length and your body weight drive most of the calorie total. Older calculators that multiply the bar weight by reps overstate the burn about tenfold.
Important Notes
- These are gross calories, including what you would burn at rest.
- Short rests and supersets raise the average intensity; long rests between heavy singles lower it.
- Weight training also raises calorie burn for some hours afterwards (EPOC), typically by 5–15% of the session total.
- Treat the result as an estimate (about ±30%).
When to Use This Calculator
Use it to estimate the calories of a bench press or chest session, to compare routines (more sets, shorter rests), and to log strength days alongside cardio.
Learn Proper Bench Press Technique
Master the bench press to lift more weight, burn more calories, and stay injury-free:
Bench Press Calorie Guides
Explore our comprehensive guides to learn more about bench press calories and optimize your workouts:
How Many Calories Does Bench Press Burn?
Complete guide to bench press calorie burn
Bench Press Calories Per Rep (1-30 reps)
Detailed breakdown by rep count
Bench Press Calories Per Set (1-5 sets)
Set-based calorie calculations
Bench Press Calories By Weight Lifted
From 20kg to 200kg breakdown
Chest Workout Calories Burned
Complete chest day calorie guide
Bench Press vs Chest Press Calories
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Bench Press vs Push Ups Calories
Comparing two chest exercises
Beginner vs Advanced Lifter Calories
How experience affects calorie burn
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Frequently Asked Questions
A 70 kg (154 lb) person burns about 245 calories per hour of bench pressing at moderate effort (MET 3.5) and about 420 per hour when training heavy (MET 6.0), rest between sets included. A typical 30-minute bench session is therefore about 120–210 calories. Three sets of 10 reps, which take about 4.5 minutes with rest, burn roughly 18–31 calories. The weight on the bar changes how hard each set feels, but adds only a few calories of mechanical work.
Weight lifting, including exercises like bench press, typically burns between 200-300 calories per hour. The calorie burn varies based on your body weight, workout intensity, and the specific exercises performed. Compound movements like bench press tend to burn more calories than isolation exercises.
There's no direct 1:1 relationship between reps and calories burned: the time you spend training matters more than the rep count. One set of 10 bench press reps burns only about 2–4 calories for a 70 kg person; the rest periods and the number of sets add up to the session total. To burn more, do more sets with shorter rests, or pair bench press with other compound lifts in a circuit.
Yes, chest workouts like bench press burn calories both during the exercise and after through the afterburn effect (EPOC). Chest exercises engage multiple muscle groups, increasing overall calorie burn. The larger the muscle group worked, the more calories burned.
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The Science Behind This Calculator
Learn about the researchers whose work powers this tool
Dr. Barbara Ainsworth
External link to Dr. Barbara AinsworthExercise epidemiologist and lead author of the Compendium of Physical Activities, the global standard table of MET values used in energy-expenditure models. Provided harmonized MET estimates for over 800 physical activities.
Key Achievements
- •Lead developer of the Compendium of Physical Activities
- •Standardized MET values for 800+ activities
- •Forms scientific basis for calorie estimations in wearables, apps, and research
+2 more achievements
American College of Sports Medicine - originators of the ACSM metabolic equations for running, walking, cycling, and stepping. Publishers of position stands on hydration, heat illness, and training.
Key Achievements
- •Originators of ACSM metabolic equations for running, walking, cycling, stepping
- •Publish position stands on hydration and heat illness
- •Establish training guidelines and standards
+1 more achievements
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