What is Calories Burned Weight Lifting Calculator and How Does It Work?
Calories Burned Weight Lifting Calculator estimates energy cost of resistance training using METs, tempo, rest, and body weight. The weight lifting calorie calculator supports program design and weight goals.
Formula
Calories = MET × Weight(kg) × Hours with METs: light 3.0, moderate 5.0, vigorous 6.0–8.0; circuits 8.0–10.0.
Inputs
- Body weight
- Session duration
- Intensity (light/moderate/vigorous)
- Style (traditional, circuit, CrossFit)
- Rest intervals
How to Use
- Enter weight
- Select style and intensity
- Provide session length
- Calculate
Results
Calories per session, per hour, and per set; EPOC estimate for vigorous sessions.
Reference (70 kg)
| Style | Intensity | MET | kcal/h |
|---|---|---|---|
| Traditional | Light | 3.0 | 210 |
| Traditional | Moderate | 5.0 | 350 |
| Traditional | Vigorous | 6.0 | 420 |
| Circuit | Vigorous | 8.0 | 560 |
Factors
- Volume and load
- Tempo and time under tension
- Muscle group size
- Supersets/giant sets
FAQs
Do heavy sets burn more?
Per minute often less than circuits, but higher EPOC and adaptation.
Why do trackers underestimate?
They rely on HR; resistance training has non-linear HR-calorie relation.
Conclusion
The weight lifting calorie calculator improves planning for strength and body composition.