Calories Burned Weight Lifting Calculator
Calculate calories burned during weight training at different intensities — light machines, free weights, or circuit training.
💪 Calories Burned Weight Lifting
Results
Calories Burned276 kcal
MET Value5.0
💡 Weight Lifting Calorie Burn
Weight lifting MET values: light (machines, slow pace) = 3.5, moderate (free weights, standard rest) = 5.0, vigorous (circuits, supersets) = 6.0. These are lower than cardio, but strength training offers additional calorie benefits.
The 'afterburn effect' (EPOC) from weight training can increase metabolic rate for 24-72 hours post-workout. Building muscle also permanently increases RMR. Over time, strength training contributes more to total calorie expenditure than a single session suggests.
70 kg, 45 min moderate weight training: 5.0 × 3.5 × 70 / 200 × 45 ≈ 276 kcal.