Bench Press Calorie Calculator
Calculate the calories burned doing bench presses based on your weight and number of repetitions.
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Total Calories Burned
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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 year long triathlete. I spend a lot of time in the gym and wanted to know how many calories I burn. Most calculators don't tell you how they calculate the calories burned, so I made this simple calculator that uses your weight, number of repetitions and duration to calculate the calories burned.
Bench Press Calorie Calculator
A typical bench press workout burns between 3 and 9 calories per minute, depending on your body weight, the weight lifted, and total repetitions performed. Use our calculator above to get your personalized estimate.
The bench press is a fundamental compound exercise that engages multiple muscle groups simultaneously, making it an effective calorie-burning movement for strength training.
The Calorie Burn Formula
Our calculator uses a formula based on the total weight lifted during your bench press session:
This formula provides a straightforward way to estimate your energy expenditure during bench press exercises.
Input Parameters
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1
Weight
The weight lifted in kilograms (kg) or pounds (lbs).
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2
Repetitions
The number of times the weight is lifted in one set.
Calculation Process
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1
Convert Units
If necessary, convert weight to pounds (lbs).
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2
Calculate Total Weight Lifted
Multiply the weight by the number of repetitions.
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3
Apply Formula
Use the calorie burn formula with the calculated total weight lifted.
Output
The calculator provides the estimated number of calories burned during your bench press set, displayed as a percentage of a typical 2000 kcal daily diet.
Important Notes
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1
Estimate Only
This calculation provides a rough estimate and may not be exact for all individuals.
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2
Individual Variations
Actual calorie burn can vary based on factors like fitness level, age, body composition, and workout intensity.
When to Use This Calculator
Use this calculator to estimate calorie burn during bench press workouts, track your progress as you increase weight or repetitions, and compare the caloric impact of different bench press routines.
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
Which burns more calories?
Bench Press vs Push Ups Calories
Comparing two chest exercises
Beginner vs Advanced Lifter Calories
How experience affects calorie burn
Related Calculators
Explore other calorie calculators to track your complete workout routine:
Frequently Asked Questions
The calories burned during bench press varies based on your weight, intensity, and number of repetitions. On average, a 70kg person can burn between 100-200 calories per hour of bench pressing. The exact number depends on factors like rest periods, weight lifted, and overall workout intensity.
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 total calorie burn depends on the weight used, number of sets, rest periods, and your body weight. Generally, higher intensity workouts with moderate reps (8-12) and challenging weights provide optimal calorie burn.
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.
How many calories do you burn bench pressing?
How many calories do lifting weights burn?
How many reps to burn calories effectively?
Does chest workout burn calories?
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
Helpful Guides
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