Overhead Press Calorie Calculator — How Many Calories Do Overhead Presses Burn?
Calculate how many calories overhead press and shoulder press burn based on your body weight, number of reps, and variation. Uses MET-based formula from the Compendium of Physical Activities.
Overhead Press Exercise Data
MET Value: 4.5 — Dumbbell Shoulder Press
~10 reps per minute · Est. 1.0 min active time
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About the Overhead Press Calorie Calculator
Learn more about the calculator and its creator
Jonas
Overhead press is a fundamental pressing movement in my strength training. I built this calculator to help lifters understand the calorie cost of vertical pressing and how it complements bench work.
Overhead press burns approximately 4.5–5.5 calories per minute depending on variation and body weight. A 70 kg person performing Dumbbell Shoulder Press burns ~5.3 calories per minute (MET 4.5), while the Barbell Overhead Press raises that to ~5.8 cal/min (MET 5.0), and Vigorous Overhead Press to ~6.4 cal/min (MET 5.5) due to heavier load or higher intensity.
Calories Burned by Rep Count and Body Weight
The table below shows estimated calories burned for the Barbell Overhead Press (MET 5.0, 10 reps/min)
across common rep counts and body weights. Formula: Calories = 5.0 × Weight (kg) × (Reps ÷ 10 ÷ 60).
| Reps | 60 kg (132 lbs) | 70 kg (154 lbs) | 80 kg (176 lbs) | 90 kg (198 lbs) |
|---|---|---|---|---|
| 10 reps | 5.0 kcal | 5.8 kcal | 6.7 kcal | 7.5 kcal |
| 20 reps | 10.0 kcal | 11.7 kcal | 13.3 kcal | 15.0 kcal |
| 30 reps | 15.0 kcal | 17.5 kcal | 20.0 kcal | 22.5 kcal |
| 50 reps | 25.0 kcal | 29.2 kcal | 33.3 kcal | 37.5 kcal |
| 100 reps | 50.0 kcal | 58.3 kcal | 66.7 kcal | 75.0 kcal |
Calorie Burn by Variation
Different overhead press variations carry different MET values. The vigorous press burns significantly more per rep because of heavier external load, push press mechanics, or higher rep intensity.
| Variation | MET | Cal/min (70 kg) | Cal per 10 reps (70 kg) |
|---|---|---|---|
| Dumbbell Shoulder Press | 4.5 | 5.25 kcal | 5.25 kcal |
| Barbell Overhead Press | 5.0 | 5.83 kcal | 5.83 kcal |
| Vigorous Overhead Press | 5.5 | 6.42 kcal | 8.02 kcal |
Dumbbell/Barbell: 10 reps at 10/min = 10/10/60 = 0.0167h → 4.5 × 70 × 0.0167 = 5.25 kcal (Dumbbell), 5.0 × 70 × 0.0167 = 5.83 kcal (Barbell). Vigorous: 10 reps at 8/min = 10/8/60 = 0.0208h → 5.5 × 70 × 0.0208 = 8.0 kcal.
How the Overhead Press Calorie Calculator Works
This calculator applies the MET (Metabolic Equivalent of Task) formula from the Compendium of Physical Activities (Ainsworth et al.):
Calories = MET × Weight (kg) × Time (hours)
Because overhead presses are counted in reps rather than minutes, the active time is derived from the rep count and the estimated pace for each variation:
Time (hours) = Reps ÷ Reps_per_minute ÷ 60
Example:
A 70 kg person performs 10 Barbell Overhead Presses at 10 reps/min:
- Time = 10 ÷ 10 ÷ 60 = 0.0167 hours
- Calories = 5.0 × 70 × 0.0167 = 5.8 kcal
Overhead Press vs Bench Press: Vertical vs Horizontal Push
The overhead press is a vertical push — the load moves from shoulder height upward against gravity. The bench press is a horizontal push — the load moves away from the chest in a horizontal plane. Both are compound pressing movements, but they target different muscle emphasis: OHP stresses anterior and lateral deltoids more heavily, while bench press emphasises the pectorals. Calorie burn is similar (OHP MET 4.5–5.5, Bench Press MET 5.0–6.0).
For balanced upper body development, include both. Overhead press builds shoulder strength and pressing power; bench press develops chest and triceps. Together they form a complete pressing programme.
Input Parameters
-
1
Body Weight
Enter your weight in kg (metric) or lbs (imperial). The calculator converts automatically. Heavier individuals burn more calories for the same number of reps.
-
2
Number of Reps
Enter the total reps performed across all sets. Use the quick-pick buttons for 5, 10, 15, or 20 reps, or type any value up to 300.
-
3
Press Variation
Choose Dumbbell Shoulder Press (MET 4.5), Barbell Overhead Press (MET 5.0), or Vigorous Overhead Press (MET 5.5). Each has a different metabolic demand and estimated pace.
Related Tools & Guides
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Overhead Press Calorie Formula
Deep dive into MET values and the calculation method
100 Overhead Press Calories
Exact calories for 100 reps by variation
Shoulder Press vs Bench Press Calories
Vertical vs horizontal push comparison
Frequently Asked Questions
Overhead press burns approximately 4.5–5.5 calories per minute depending on variation and body weight. At Barbell (MET 5.0), a 70 kg person burns about 5.8 cal/min. Dumbbell (MET 4.5) burns ~5.3 cal/min; Vigorous (MET 5.5) burns ~6.4 cal/min for the same person.
100 Barbell Overhead Press reps burn approximately 48–80 calories depending on body weight. At MET 5.0 and 10 reps/min, a 60 kg person burns ~48 cal, a 75 kg person burns ~60 cal, and a 90 kg person burns ~72 cal. Note: 100 OHP reps is a long session — most training uses 20–40 total reps.
Bench press typically burns slightly more calories than overhead press — approximately 5.8–7.0 cal/min vs 5.3–6.4 cal/min for a 70 kg person. Bench press engages more muscle mass (chest, triceps, shoulders). Both are compound presses; choose based on your training goals.
Overhead press uses MET values of 4.5 (dumbbell), 5.0 (barbell), and 5.5 (vigorous), based on resistance training data from the Compendium of Physical Activities. The formula is: Calories = MET × Weight (kg) × Time (hours).
Overhead press is a moderate-calorie compound exercise — better than isolation work but less than full-body movements. Its primary value is shoulder and tricep strength. For calorie burning, pair with compound lower-body work and cardio. A 15-minute OHP session burns roughly 75–95 calories for a 70 kg person.
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