Strength Training Calories Burned Calculator
Calculate how many calories you burn during weightlifting and resistance training based on your weight, duration, and intensity.
Your Results
Food Equivalence
Projection: If You Do This Regularly
per session
Quick Answer: How many calories does strength training burn? Strength training burns 175-630 calories per 30 minutes for a 70kg person, depending on intensity.
How Many Calories Does Strength Training Burn?
Strength training is one of the most effective forms of exercise for building muscle, increasing metabolism, and burning calories both during and after your workout. Unlike steady-state cardio, strength training creates an "afterburn effect" (EPOC - Excess Post-Exercise Oxygen Consumption) that can elevate your metabolism for 24-48 hours post-workout.
Strength training burns approximately 175-630 calories per 30 minutes for a 70kg (154 lbs) person, depending on training intensity. Light effort burns ~123 calories, moderate training ~175 calories, vigorous powerlifting ~210 calories, bodybuilding ~245 calories, circuit training ~280 calories, and CrossFit/HIIT strength training ~315 calories per 30 minutes.
Metabolic Equivalent
This calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula from the 2024 Compendium of Physical Activities. Strength training MET values range from 3.5 (Light Effort) to 9.0 (CrossFit / HIIT).
Benefits of Strength Training
Pro Tips
Strength Training Burn Projections
Calories by Duration (70 kg / 154 lbs)
| Duration | Light Effort (3.5) | Moderate (5) | Vigorous (6) | Bodybuilding (7) |
|---|---|---|---|---|
| 15 min | 61 | 87 | 105 | — |
| 30 min | 123 | 175 | 210 | — |
| 45 min | 184 | 263 | 315 | — |
| 60 min | 245 | 350 | 420 | — |
| 90 min | 368 | 525 | 630 | — |
Calories by Your Weight
Strength Training vs. Other Activities
Calorie Comparison (60 min, 70 kg)
Detailed Comparison
| 💪Strength Training | 175 cal |
| 🔥CrossFit | 315 cal |
| 🏋️Weightlifting | 210 cal |
This calculator is for informational and personal journaling purposes only. It is not a substitute for professional guidance. Estimates are based on published MET values and may vary by individual.
