Weight training builds muscle, and muscle matters for health, but it is not a high-calorie activity per hour in the way running is. The Compendium puts a typical session of multiple exercises at 8 to 15 repetitions at 3.5 METs, and a heavy squat-and-deadlift session at 5.0. The reason is rest: in a typical hour of lifting, a large share of the time is spent between sets, not moving. Circuit training with little rest has a higher value, 5.8 METs. This calculator covers these session types and gives gross and net calories for the time you spend in the gym.
How to use the calories burned weight lifting calculator
- Enter your body weight in kilograms, pounds, grams or ounces.
- Choose the lifting style that matches what you did. The MET value is shown beside each option.
- Enter the minutes you spent.
- Read the gross and net calories, the hourly rate and the MET used.
Lifting style calories formula
Net calories = (MET − 1) × weight (kg) × time (hours)
Calories per hour = MET × weight (kg)
MET values are from the 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024;13:6–12). One MET is the energy you use sitting quietly, about 1 kcal per kilogram per hour. The values below range from 3 METs for “body-weight resistance exercises, general” to 6.5 METs for “body-weight resistance, high intensity”.
The Compendium MET values include the energy you would use at rest anyway (1 MET). The “net” figure subtracts that resting share: (MET − 1) × weight × hours. Net calories are the better figure to compare with a food diary, because your daily calorie target already includes resting energy.
Worked example
A 80 kg person does “Weight training, multiple exercises, 8–15 reps” for 60 minutes (Compendium code 02054, 3.5 METs).
- Gross: 3.5 × 80 × 60 ÷ 60 = 280 kcal
- Net: (3.5 − 1) × 80 × 60 ÷ 60 = 200 kcal
- Per hour: 3.5 × 80 = 280 kcal
Calories for 30 minutes by lifting style and body weight
| Lifting style | Compendium code | MET | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|---|
| Body-weight resistance exercises, general | 02056 | 3 | 90 | 105 | 120 | 135 |
| Weight training, multiple exercises, 8–15 reps | 02054 | 3.5 | 105 | 122 | 140 | 158 |
| Weight training, squats and deadlifts | 02052 | 5 | 150 | 175 | 200 | 225 |
| Circuit training with supersets | 02055 | 5.8 | 174 | 203 | 232 | 261 |
| Body-weight resistance, high intensity | 02057 | 6.5 | 195 | 228 | 260 | 292 |
Why lifting burns less than it feels like
A set of squats can leave you out of breath, but the work lasts 30 to 60 seconds, followed by one to three minutes of rest. Averaged over the session, that works out to a moderate energy cost. The Compendium values already include typical rest, so enter the full time of the session, not just the time under load. If you move quickly between exercises, circuit style, the higher value is more appropriate.
Resistance training also raises energy use for a period afterwards (excess post-exercise oxygen consumption), but the effect is modest, usually a small number of extra calories, and not enough to change the picture materially. The lasting contribution of lifting to energy balance comes from muscle itself: more lean mass raises resting energy use a little (skeletal muscle uses roughly 13 kcal per kg per day at rest, according to Elia, 1992), and strength training helps preserve muscle during weight loss.
Getting more from your sessions
- Count the whole session including rests if you use the general options.
- Use the circuit option only if rests are minimal.
- Combine with protein. See the Protein Intake Calculator for intake that supports muscle.
- Track strength, not just calories. The One Rep Max Calculator shows progress in maximal strength.
Limits of the estimate
MET values are averages for healthy adults, so real energy use varies with fitness, technique, conditions and body composition by 10 to 20 percent or more. Compare activities with the Calories Burned Calculator and the MET Calculator, or see the Calories Burned Yoga Calculator and Calories Burned Elliptical Calculator. To plan your daily intake use the Calorie Calculator and TDEE Calculator.
This page is for information only and is not medical advice. If you have a heart condition, joint problems, are pregnant or are new to exercise, check with a doctor before starting a programme.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13:6–12.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition, 2021 (metabolic calculations).
Frequently asked questions
How many calories does weight lifting burn in an hour?
For an 80 kg person, a general session of multiple exercises (3.5 METs) burns about 280 kcal an hour; squats and deadlifts (5.0 METs) about 400 kcal; circuit training with supersets (5.8 METs) about 464 kcal.
Does lifting weights burn fat?
It burns calories during the session and helps preserve or build muscle, which supports metabolism during weight loss. Fat loss itself depends on being in an energy deficit overall.
Is there a big afterburn effect?
There is an increase in oxygen use after hard resistance training, but studies suggest it adds only a small number of calories. Do not count on it for more than a modest bonus.
Why does my watch show more calories?
Wearables often use heart rate, which rises during sets even though the average effort over the hour is moderate, and so can overestimate lifting sessions. The Compendium values are a better baseline.