AskCalories
Get the app
🏋️ 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

CalPilot

Start tracking in 3 seconds.

Snap a photo. Speak a meal. Done. Free download.

Download on App Store Get it on Google Play

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

Related