NutariCalories burned · Strength
Calories burned weight lifting
Estimate the calories you burn weight lifting vigorous strength training. Enter your details for a personal number, or use the reference table below.
Weight lifting calories burned — reference table
| Duration | 60 kg | 75 kg | 90 kg |
|---|---|---|---|
| 15 min | 79 kcal | 98 kcal | 118 kcal |
| 30 min | 158 kcal | 197 kcal | 236 kcal |
| 45 min | 236 kcal | 295 kcal | 354 kcal |
| 60 min | 315 kcal | 394 kcal | 473 kcal |
Body weights ≈ 132 / 165 / 198 lb. Based on MET 5.
How it's calculated
We use the standard formula calories = MET × 3.5 × weight(kg) ÷ 200 × minutes. A MET is a multiple of your resting energy use; weight lifting is about 5 METs at a typical effort. Harder effort and more body weight mean more calories.
These are estimates. Real burn varies with fitness, intensity, terrain and individual metabolism.
Weight lifting FAQ
- How many calories does weight lifting burn?
- About 197 calories in 30 minutes and 394 in an hour for a 75 kg (165 lb) adult (MET 5, vigorous strength training). Enter your weight and time above for a personal estimate.
- How is calories burned calculated?
- It uses the formula: calories = MET × 3.5 × body weight (kg) ÷ 200 × minutes. Weight lifting has a MET value of about 5 at a typical effort. Heavier bodies and harder effort burn more.
- How can I burn more calories doing this?
- Increase the intensity or duration, and stay consistent. But remember: for fat loss, your diet does most of the work — exercise is a smaller lever than total calories eaten.
Keep going
Calorie-burn figures are general estimates for healthy adults, not medical advice. Don't rely on them to "earn back" large amounts of food — for weight goals, total calories eaten matter most.
See your net calories with Nutari
Log workouts and meals in one place — Nutari factors your activity into your daily targets automatically.