Calories Burned Doing Weight Lifting: Chart by Weight and Calculator
Last updated
This page shows estimated calories burned during weight lifting. The table uses standard physical activity data to give you a baseline for your workouts. Keep in mind that these numbers are just estimates for a typical adult.
Your actual energy use changes based on your current fitness, lifting technique, body composition, and how hard you actually work. Fitness trackers also rely on estimates and might not perfectly match your real output.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Resistance (weight) training, multiple exercises, 8-15 reps at varied resistance (code 02054) | 3.5 | 100 | 125 | 150 | 175 | 200 |
| Resistance (weight) training, squats, deadlift, slow or explosive effort (code 02052) | 5.0 | 143 | 179 | 214 | 250 | 286 |
| Resistance (weight lifting – free weight, nautilus or universal-type), power lifting or body building, vigorous effort (Taylor Code 210) (code 02050) | 6.0 | 171 | 214 | 257 | 300 | 343 |
By duration
For the row “Resistance (weight) training, squats, deadlift, slow or explosive effort” (5.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 71 | 89 | 107 | 125 | 143 |
| 30 min | 143 | 179 | 214 | 250 | 286 |
| 45 min | 214 | 268 | 321 | 375 | 429 |
| 60 min | 286 | 357 | 429 | 500 | 572 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Resistance (weight) training, squats, deadlift, slow or explosive effort: 5.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 179 kcal.
Which row is you?
The table separates weight lifting into three categories based on your effort and the exercises you choose. The first row covers standard resistance training with multiple exercises and moderate repetitions. The second row applies when you focus on heavy compound movements like squats and deadlifts, whether you use slow or explosive effort. The final row is for vigorous power lifting or body building. Choose the row that best matches your routine and effort level for the most accurate estimate.
What changes the real number
- Your ratio of muscle to fat, since having more muscle increases your baseline energy needs.
- How much rest you take between sets, which dictates your overall heart rate and effort.
- Your lifting technique and range of motion, as stricter form often requires more energy.
- Your overall experience level, because beginners often use extra energy stabilizing the weights.
Practical tips
- Track your actual lifting time rather than your total gym time to get a better calorie estimate.
- Focus on breathing steadily during each repetition instead of holding your breath.
- Warm up with lighter weights before moving to your working sets to prepare your joints.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your joints or muscles while lifting.
- Dizziness or feeling lightheaded after completing a heavy set.
- A rapid or irregular heartbeat that does not settle down when you rest.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.