The quantity of calories consumed during weight lifting varies on a number of variables, such as the intensity, weight of exercise, as well as the individual’s metabolic. Below are some guidelines for estimating calorie consumption:

Factors Affecting Calorie Burn

  1. body weight The heavier people have a tendency to burn more calories.
  2. Intensity Intensity: The more intense exercises burn calories.
  3. Duration The longer duration of workouts increases the total amount of calories burned.
  4. Muscle Mass A higher percentage of muscles can result in more calories burned.
  5. Metabolic Rate The metabolic rate of each person determines calorie consumption.

Average Calorie Burn Estimates

  • Light Weight Lifting (Low Intensity)
    • 130-pound weight person The average calories consumed is 180 per hour
    • A 155-pound individual is consuming 216 calories an hour
    • A person weighing 185 pounds 252 calories an hour
  • Vigorous Weight Lifting (High Intensity)
    • 130-pound weight person • 360 calories for an hour
    • A 155-pound individual 432 calories for an hour
    • A person weighing 185 pounds 5004 calories an hour

Calculation Example

For a better-customized estimate, consider using to calculate the measurement MET (Metabolic Equivalent of task) number for weight lifting and lifting, which can range between 3METs (light effort) up to 6-METs (vigorous exertion).

  • Formula Calories burned = MET value weight in kilograms x time in hours

As an example, one weighing 155 lbs (about 70 kilograms) working out vigorously for an hour

  • Calories burned: 6 METs x 70 kg x 1 hour = 420 calories

Additional Considerations

  • Rest Time The time between sets could reduce the overall calorie burning.
  • Complex Exercises Exercises that engage various muscles (e.g. exercises like squats or squats deadlifts) are more likely to burn calories.
  • Circuit Training The use of small rest periods, and alternate between different exercises may increase calories expenditure.

Using a Fitness Tracker

If you want to get an accurate estimation you can use a fitness tracking device, or a heart rate tracker and provide in-real-time results based upon your personal training and physiological reactions.

When you consider these aspects by using tools that are available that you have access to, you’ll get an understanding of how many calories you are burning while working out.