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Weight Lifting Calorie Calculator
Calories during a lifting session, plus the afterburn estimate.
Results
- Session (45 min)
- 315 kcal
- EPOC afterburn (~10%)
- 32 kcal
- Total
- 347 kcal
MET formula + EPOC
Session = 6 × 70 × 0.75 h
Afterburn ≈ 10% of session
Resistance training raises calorie burn for hours after the session (EPOC) and preserves muscle in a deficit.
Weight lifting burns about 180–450 calories per hour during the session, plus a 7–10% afterburn. Vigorous, short-rest training burns more.
This calculator estimates the session burn and the excess post-exercise oxygen consumption (EPOC) that follows.
How to calculate weight lifting calories
To calculate weight lifting calories, apply the intensity MET to your weight and hours, then add roughly 10% for afterburn. Circuit-style lifting sits at the higher MET.
Worked example: vigorous lifting (MET 6) for 45 minutes at 80 kg burns about 360 calories plus 36 from afterburn.
Frequently asked questions
Yes, about 180–450 per hour during the session, plus an afterburn and the resting calories that new muscle adds.
Both help. Cardio burns more during the session; lifting preserves muscle, which keeps your metabolic rate higher while dieting.
EPOC is the excess post-exercise oxygen consumption — the extra calories your body burns recovering after hard training.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.