Estimate calories burned during a weight training session using MET values for light, general, vigorous, and circuit training.
Share this calculator
Training intensity
184
Calories burned
245
Cal / hour
| Intensity | General weight training |
| MET value | 3.5 |
| Duration | 45 min |
| Total calories burned | 184 kcal |
Also in Strength & Performance
Fitness & Exercise
Weight training burns fewer calories per hour than most cardio activities, but its impact on resting metabolic rate via muscle hypertrophy makes it a critical component of long-term body composition management. This calculator estimates session calorie expenditure from body weight, duration, and training intensity.
The calculator uses MET (Metabolic Equivalent of Task) values from the Ainsworth 2011 Compendium of Physical Activities: light resistance (MET 2.5), general weight training (MET 3.5), vigorous training (MET 6.0), and circuit training with minimal rest (MET 8.0). Heavier body weight and longer sessions increase total caloric expenditure proportionally.
The direct calorie burn from lifting is lower than running because rest periods between sets reduce average intensity significantly. However, resistance training elevates excess post-exercise oxygen consumption (EPOC) for several hours after the session, adding to total daily expenditure in ways not captured by a single session estimate.
Frequently asked questions
Vigorous training typically means compound movements (squat, deadlift, press) with heavy loads, short rest periods (1–2 min), and sustained effort throughout the session. Bodybuilding-style training with moderate rest often falls in the general category.
Circuit training (MET 8.0) involves back-to-back exercises with minimal or no rest, keeping heart rate elevated throughout. This makes it metabolically similar to moderate cardio and significantly increases calorie expenditure compared to traditional sets-and-rest lifting.
Related
These related calculators come from the same leaf category, nearby sibling categories, or the same top-level topic.
Estimate calories burned for any activity using MET values from the Compendium of Physical Activities, with weight and duration inputs.
Estimate calories burned by activity, duration, and body weight with quick MET-based exercise comparisons.
Calculate calories burned doing push-ups from your rep count, body weight, and pace using MET-based estimation.
Estimate maintenance calories from body size, sex, age, and activity level, with a practical day-to-day maintenance range.
