Weightlifting Calorie Calculator
Calculate calories burned weightlifting. Circuit training, powerlifting, Olympic lifting, and general strength training.
By Jonas Lindemann · Updated · How we build our calculators
30 min
60 min
90+ min
Circuit training with minimal rest burns significantly more calories than traditional lifting
352kcal
Calories Burned
352kcal/h
Per Hour
5MET
Intensity
Moderate
Intensity Level
Training: Moderate effort
MET 5 - Balanced training with moderate weights and rest
This is approximately 17.6% of a 2000 kcal daily diet.
Weightlifting Benefits: Muscle growth, bone density, metabolism boost, functional strength, injury prevention
Builds lean muscle mass which increases resting metabolic rate
Afterburn Effect: Weight training increases metabolism for 24-48 hours post-workout
Additional 50-100+ calories burned through EPOC and muscle protein synthesis
Limitations: Calorie burn varies based on weights lifted, rest periods, and exercise selection. Significant rest time reduces actual calorie burn.
Accuracy: Moderate ±20-35%
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About the Weightlifting Calorie Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and endurance athlete (cycling, running, triathlon). I built this calculator to give gym-goers a transparent estimate and explain the method on this page.
Weightlifting Calorie Calculator
Weightlifting burns between 250-600 calories per hour, plus builds muscle that increases resting metabolism. Circuit training burns the most during the session.
How the Calculator Works
Calories Burned = MET × Weight (kg) × Time (hours)
MET Values by Training Type
| Training Type | MET Value |
|---|---|
| Circuit Training | 8.0 |
| Vigorous/Powerlifting | 6.0 |
| Moderate/Olympic Lifting | 5.0 |
| Light Effort | 3.5 |
Example Calculation
For an 80 kg person doing moderate weightlifting for 60 minutes:
1. MET Value: 5.0 (moderate)
2. Calculation: 5.0 × 80 × 1.0 = 400 calories
3. Plus EPOC: Additional 50-100+ calories over 24-48 hours