🏋️ strength
Calories burned weight lifting
Weight lifting burns less per minute than cardio but builds muscle that increases your resting metabolic rate. The long-term metabolic effect can exceed direct calorie burn.
Light
231
kcal/hr
Moderate
270
kcal/hr
Vigorous
463
kcal/hr
For a 170 lb adult.
Calculator
MET-based formula. Adjust weight and duration.
Calories burned
270 kcal
170 lb · 60 min · moderate
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What it is
Strength training with barbells, dumbbells, machines. Rest periods between sets reduce moment-to-moment burn.
What changes the burn
- Rest periods — shorter rests (30s) burn more than long rests (3 min)
- Compound vs isolation — squats burn more than bicep curls
- Body weight and effort
FAQ
Should I lift weights to lose weight?
Yes — but combined with cardio. Lifting alone is calorie-light; lifting plus a calorie deficit produces lean fat loss while preserving muscle.
How calories burned is calculated
kcal = MET × kg × h
Weight lifting · MET 3.5 · ≈ 270 kcal/hr · 77 kg · moderate
Compendium of Physical Activities