Deadlifts Calories Burned Calculator
Calculate the massive energy expenditure of the ultimate compound lift.
Session Details
Burn Statistics
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How Many Calories Do Deadlifts Burn?
A standard 60-minute deadlift session burns approximately 350-550 calories. Because it recruits the most muscle mass of any single lift, the EPOC effect (afterburn) is exceptionally high.
Deadlifting is widely considered the ultimate test of raw strength. By lifting a static weight from the floor, you engage your entire posterior chain—including the hamstrings, glutes, and lower back—as well as your core and forearm grip. This massive muscle recruitment translates to significant energy expenditure.
Our calculator uses updated 2024 Metabolic Equivalent of Task (MET) indices. Deadlifting intensity ranges from MET 4.0 for technical warm-ups to MET 10.0 for high-volume strongman training. This puts deadlifting in a similar caloric category to a CrossFit WOD or running at 6 mph.
Factors Influencing Deadlift Calorie Burn
Total Load Moved
Heavier weights require more neurological output and metabolic energy to move, increasing the burn per rep.
Rest Management
While heavy deadlifts require rest, keeping it under 2 minutes maintains a higher heart rate and aerobic demand.
Exercise Variations
Sumo deadlifts and Romanian deadlifts engage muscles differently, affecting the total metabolic stress level.
Training Volume
The product of (Weight × Reps × Sets) is the most accurate predictor of total energy expenditure in a session.
Deadlift Burn Projections
Calories by Session Length (70 kg / 154 lbs)
| Duration | Light (4.0) | Moderate (5.5) | Vigorous (7.0) | Max (10.0) |
|---|---|---|---|---|
| 15 min | 74 | 101 | 129 | 184 |
| 30 min | 147 | 202 | 257 | 368 |
| 45 min | 221 | 303 | 386 | 551 |
| 60 min | 294 | 404 | 515 | 735 |
| 90 min | 441 | 606 | 772 | 1103 |
Calories by Your Weight (30 min Moderate Deadlifts)
Deadlifting vs. Other Lifts (30 min, 70 kg)
| 🏋️Deadlifts (Moderate) | 202 cal |
| 🦵Squats (Moderate) | 184 cal |
| 🔥CrossFit WOD | 368 cal |
| 🏃Running (6 mph) | 360 cal |
| 🦾Bench Press (Moderate) | 184 cal |
| 🚜Farmer Walks | 239 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Deadlifts FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Strongman Training Enthusiast • Expert in posterior chain biomechanics and energy expenditure with 10+ years experience.