Leg Press Calorie Calculator

Leg Press Calorie Calculator

A typical leg press workout burns between 3 and 8 calories per minute, depending on your body weight, the load on the sled, and your training intensity. Use our calculator above to get your personalized estimate using either the MET-based or physics-based method.

The leg press is one of the most effective lower body exercises for building muscle and burning calories. It allows you to safely lift heavy loads while targeting your quadriceps, glutes, and hamstrings.

How the Leg Press Calorie Calculator Works

Our calculator offers two calculation methods to give you the most accurate estimate for your specific workout:

Mode A: Time + Intensity (MET-Based)

This method uses Metabolic Equivalent of Task (MET) values from the Compendium of Physical Activities, which are validated through exercise physiology research.

These MET values are consistent with resistance training entries where general weight lifting ranges roughly 3 to 6 MET for light to vigorous effort.

Mode B: Sets, Reps & Load (Physics-Based)

This method calculates mechanical work performed and converts it to calories using muscle efficiency data.

The 20% muscle efficiency assumption is consistent with stair climbing and resistance work data from exercise physiology research.

What Affects Leg Press Calories Burned

• 1

  Load and % of 1RM

  Heavier loads require more energy per rep. Training at 80% of your one-rep max burns significantly more calories than light technique work.

• 2

  Number of Sets and Reps

  Total training volume directly impacts calorie expenditure. More sets and reps mean more mechanical work and higher energy cost.

• 3

  Tempo and Time Under Tension

  Slower, controlled movements increase time under tension, potentially increasing metabolic demand per rep.

• 4

  Rest Times Between Sets

  Shorter rest periods keep heart rate elevated and increase average calorie burn per minute. Longer rest allows heavier loads but reduces calorie density.

Leg Press vs Other Strength Exercises

The leg press falls within the typical calorie-burning range for resistance training exercises, though the exact positioning depends on load and volume:

When to Use the Different Modes

• A

  Use MET Mode When:

  You want a quick estimate for your total session, you're planning workouts, or you want to compare leg press to other activities.

• B

  Use Physics Mode When:

  You want to compare specific workouts, track progress as you increase weight or volume, or understand the mechanical work performed.

Science Behind the Calculator

Our calculator is based on validated research from exercise physiology:

• 2017 PLOS Study: Research quantifying energy cost of isolated resistance exercises (including 45° leg press) found low intensity sets around 3-10 kcal/min and heavy leg pressing at 80% of 1RM exceeding 20 kcal/min during work sets.
• 2024 SpringerLink Review: A comprehensive review of resistance training energy expenditure reported wide 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 as a moderate strength exercise around 2.6-2.7 MET equivalents in children, implying slightly higher values for adults when loads are heavier.

Important: During sets, the leg press can be very demanding, but long rest periods reduce average kcal per minute. Our calculator uses average values that match the ranges reported in the literature rather than the peak values during individual reps.