Calories Burned Weight Lifting Calculator

How to Calculate Calories Burned While Weight Lifting

Calculating the calories burned during weight lifting involves considering several factors, including your body weight, lifting intensity, and duration. This calculation provides an estimate of energy expenditure during your strength training session.

Calories Burned Weight Lifting Formula

The formula used to calculate calories burned while weight lifting is:

$$\text{Calories Burned} = \frac{\text{MET} \times 3.5 \times \text{Weight (kg)} \times \text{Duration (minutes)}}{200}$$

Where:

• MET (Metabolic Equivalent of Task): A measure of lifting intensity relative to resting metabolism
• 3.5: A constant representing the average resting oxygen consumption in mL/kg/min
• Weight: Your body weight in kilograms
• Duration: The time spent weight lifting in minutes
• 200: A conversion factor to adjust the result to calories

Calculation Steps

1. Determine your body weight in kilograms.
2. Select the appropriate lifting intensity (light, moderate, or vigorous).
3. Determine the corresponding MET value based on the intensity.
4. Input the duration of your weight lifting session in minutes.
5. Apply the formula to calculate calories burned.

Example Calculation

Let's calculate the calories burned for a person with the following details:

• Body Weight: 75 kg
• Lifting Intensity: Moderate (6 METs)
• Duration: 45 minutes

Step 1: Determine the MET value

For moderate intensity weight lifting, the MET value is approximately 6

Step 2: Apply the formula

$$\begin{align} \text{Calories Burned} &= \frac{6 \times 3.5 \times 75 \times 45}{200} \\ &= \frac{7087.5}{200} \\ &= 354.375 \text{ calories} \end{align}$$

Therefore, this person burns approximately 354 calories during their 45-minute moderate intensity weight lifting session.

Visual Representation

This bar chart compares the calories burned during a 45-minute session of various activities for a person weighing 75 kg. It visually demonstrates how moderate intensity weight lifting compares to other common activities in terms of calorie expenditure.