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Weight Training Calorie Calculator

Estimate the calories burned during weight training from your body weight, workout time, and intensity using the METs formula. See how many bowls of rice and grams of body fat it equals.

Input

Calories are estimated as METs × body weight (kg) × duration (hours) × 1.05. METs is an approximate measure of exercise intensity, so the result is a reference value.

kg
min
Workout intensity

Result

Estimated calories burned

158kcal

About 0.7 bowls of rice / about 22 g of body fat

Applied METs

5.0 METs

Duration

30 min

Body weight

60.0 kg

How it works

  • Calories burned (kcal) are estimated with the simplified formula METs × body weight (kg) × duration (hours) × 1.05. Minutes entered are divided by 60 to convert to hours.
  • METs (metabolic equivalents) express how many times more energy an activity uses compared with resting. This tool offers 3.5 for light to moderate, 5.0 for hard free-weight work, and 8.0 for circuit-style training with short rests as reference values.
  • The METs values are approximations based on the representative figures in the Compendium of Physical Activities (revised) from Japan's National Institute of Health and Nutrition. Actual intensity varies with the exercise, load, rest intervals, and form.
  • The result includes your resting metabolic rate. To estimate only the extra calories burned by exercising, subtract roughly the resting equivalent from this value.
  • For reference, equivalents are shown using about 234 kcal per bowl of rice and about 7.2 kcal per gram of body fat. These are also typical approximate values.
  • Calories burned vary widely by build, body composition, and training experience, so treat the displayed values as a rough guide only.