Calculate Your Weightlifting Calories

Age (years) *

Sex *

Weight (lbs) *

Height (inches) Optional

Session duration (minutes) *

Intensity *

Number of exercises *

Average rest between sets (seconds) *

Estimated body fat (%) Optional

Your Weightlifting Calorie Results

Calories/Minute

kcal/min

Session Calories

kcal per session

Per Exercise

kcal per exercise

Calorie Breakdown

Detailed Breakdown

Metric	Value	Unit

How We Calculate Weightlifting Calories

Our weightlifting calorie calculator uses scientifically validated MET-based formulas to estimate your energy expenditure during resistance training sessions. The MET (Metabolic Equivalent of Task) approach provides a standardized way to estimate calorie burn across different physical activities.

Primary Formula

The core calculation uses the MET-based formula:

Calories/min = (MET × 3.5 × weight_kg) / 200

Where weight in kilograms is calculated from pounds:

weight_kg = weight_lbs × 0.453592

Total Session Calories

We then multiply by your session duration:

Total Calories = Calories/min × session_duration (minutes)

Intensity MET Values

We use established MET values for resistance training intensity:

Low (light sets): MET = 3.0
Moderate (normal training): MET = 5.0
High (heavy/intense): MET = 6.0

Example Calculation

For a 180 lb person doing moderate intensity training for 60 minutes:

Weight: 180 lbs = 81.65 kg
Calories/min: (5.0 × 3.5 × 81.65) / 200 = 7.14 kcal/min
Total session: 7.14 × 60 = 428.4 calories
With 5 exercises: 428.4 ÷ 5 = 85.7 calories per exercise

Important Disclaimer

Use these calculations as an informational basis only. Individual calorie burn can vary based on effort, technique, body composition, and other factors. These estimates should not be used for medical purposes or as the sole basis for dietary decisions. Always consult with healthcare professionals for personalized advice.

Frequently Asked Questions

How accurate is this weightlifting calorie calculator?

This calculator uses accepted MET-based estimates and user-provided inputs. Results are estimates — individual calorie burn can vary based on effort, technique, body composition, and other factors.

Can I use the results for diet planning?

Use the results as a guide only. For personalized diet or medical advice consult a certified nutritionist or healthcare professional.

How do intensity levels affect the calculation?

Higher intensity uses larger MET values which increases calories/minute. The app provides suggested MET values for Low, Moderate, and High intensity.

Can I download my session report?

Yes — you can export results as CSV for spreadsheets and as a PDF report that includes charts and tables.

Is this calculator suitable for teens?

Yes — the tool is intended for ages 15+. Minors should seek parental guidance for any major training or diet decisions.