Calories Burned: Weight lifting
Weight lifting is a moderate-intensity activity with a MET value of 3.5. A 155-lb (70 kg) person burns about 123 calories in 30 minutes and 246 in an hour. Adjust the weight and duration below for your exact number.
How to use this calculator
Weight lifting is pre-selected. Set your body weight and how long you exercised, and the calorie estimate updates instantly. You can also switch to any of 40+ other activities using the category buttons.
Understanding your weight lifting calorie burn
The estimate uses the MET formula: calories = MET × weight (kg) × hours. Weight lifting's MET of 3.5 means it burns 3.5× more energy than sitting at rest. It's classified as moderate intensity — actual burn varies with your effort, fitness level, and conditions.
Frequently asked questions
Calories burned: weight lifting by weight and duration
Calorie burn scales directly with body weight — the same session costs a heavier person more energy because they are moving more mass. All figures use weight lifting's MET value of 3.5.
| Duration | 125 lbs | 155 lbs | 185 lbs | 215 lbs |
|---|---|---|---|---|
| 15 min | 50 cal | 62 cal | 73 cal | 85 cal |
| 30 min | 99 cal | 123 cal | 147 cal | 171 cal |
| 45 min | 149 cal | 185 cal | 220 cal | 256 cal |
| 60 min | 198 cal | 246 cal | 294 cal | 341 cal |
Common calorie targets
How long a 155-lb person needs to do weight lifting to hit common burn targets:
- ·Burn 100 calories: about 24 minutes
- ·Burn 250 calories: about 61 minutes
- ·Burn 500 calories: about 122 minutes
How weight lifting compares to other gym activities
Same duration, same 155-lb person — only the intensity (MET) changes:
| Activity | MET | 30 min at 155 lbs |
|---|---|---|
| Weight lifting | 3.5 | 123 cal |
| Circuit training | 8 | 281 cal |
| Elliptical trainer | 5 | 176 cal |
| Rowing machine | 7 | 246 cal |
| Stair climber | 9 | 316 cal |
| Jump rope | 11.8 | 415 cal |
Related calculators
Calories burned in other gym activities
Same calculator, different intensity — each page shows that activity's numbers by weight and duration.