How Many Calories Does Weight Lifting Burn?

A 155-pound person burns about 123 calories in 30 minutes and approximately 246 calories in one hour of weight lifting. The activity has a MET value of about 3.5. Calories burned increase with body weight, duration, and intensity.

The number of calories burned during weight lifting is influenced by several factors, including METs, body weight, duration of the workout, and the intensity of the lifts. Understanding these variables can help individuals estimate their calorie expenditure more accurately.

Calories Burned From Weight Lifting by Weight and Time

The following table outlines the calories burned during weight lifting based on different body weights and durations.

Body weight	15 min	30 min	45 min	60 min
125 lb (57 kg)	50	99	149	198
155 lb (70 kg)	62	123	185	246
185 lb (84 kg)	73	147	220	294
215 lb (98 kg)	85	171	256	341

A heavier body and a longer session both burn more. Intensity matters too: the values above use 3.5 METs (general effort).

Calories by Intensity

How hard you go changes the burn. The table below shows the MET value for each intensity and the calories a 155-pound person burns in 30 minutes.

Intensity	METs	Calories (30 min, 155 lb)
Light to moderate	3.5	123
Vigorous	6.0	211

Tracking Exercise and Food in Nutrola

Calories burned only change your results if you record them. Nutrola lets you log a session like weight lifting in a few ways: describe it in your own words by voice or text, pick an exercise type and intensity, or enter the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with the equation calories = METs x body weight in kilograms x duration in hours, where one MET is the energy used sitting quietly. Weight Lifting at general effort is rated at 3.5 METs. Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories does weight lifting burn in 30 minutes?

A 155-pound person burns about 123 calories in 30 minutes of weight lifting. This estimate is based on the MET value of 3.5 and the person's body weight.

How many calories does weight lifting burn in an hour?

In one hour of weight lifting, a 155-pound person burns approximately 246 calories. This figure is derived from the same MET value and body weight calculations.

Is weight lifting good for weight loss?

Weight lifting can contribute to weight loss, as it burns calories and helps build muscle. Increased muscle mass can enhance metabolism, aiding in overall weight management.

How accurate are these weight lifting calorie estimates?

These calorie estimates are based on the MET value of the activity and the individual's body weight. While they provide a useful guideline, actual calorie burn may vary based on personal factors.

Key Takeaways

• Weight lifting burns calories based on METs, body weight, duration, and intensity.
• A 155-pound person burns about 123 calories in 30 minutes.
• A 155-pound person burns approximately 246 calories in one hour.
• Calorie burn increases with higher body weight and workout intensity.