What This Calculator Does
The Calories Burned Weight Lifting Calculator estimates how much energy you expend during a resistance-training session. It uses the standard MET (Metabolic Equivalent of Task) formula, the same method used in exercise physiology and fitness trackers, to convert your body weight, workout duration, and effort level into an approximate calorie figure.
How to Use It
Choose your lifting intensity, enter your body weight in kilograms, and set the duration of your session in minutes. The calculator returns total calories burned along with your calorie-per-minute rate. Light effort (machines, slow tempo) uses a MET of about 3.5, general moderate lifting uses 5, and vigorous, high-effort training such as powerlifting or circuit work uses about 6.
The Formula Explained
$$\text{Calories} = \frac{\text{MET} \times 3.5 \times \text{Weight(kg)}}{200} \times \text{Minutes}$$ The MET expresses the activity's intensity relative to sitting at rest. Multiplying by 3.5 and dividing by 200 converts the MET-based oxygen consumption into kilocalories per minute per kilogram, then multiplying by your weight and minutes gives total energy used.
Worked Example
A 70 kg person doing 30 minutes of moderate weight lifting (MET 5): $$5 \times 3.5 \times 70 \div 200 = 6.125 \text{ kcal/min}$$ Over 30 minutes that is $$6.125 \times 30 = 183.75 \text{ kcal burned}$$
FAQ
Is this exact? No — it is an estimate. Actual burn varies with muscle mass, rest intervals, fitness level, and individual metabolism.
Does rest between sets count? The MET values used are session averages that already account for typical rest periods, so enter your total session time.
Which intensity should I pick? If unsure, choose moderate (MET 5). Pick vigorous only for sustained, heavy, or fast-paced training with short rests.
