Calories burned lifting weights
Lifting weights gives about 254 calories at 160 pounds for 60 minutes using entry 02054, Resistance (weight) training, multiple exercises, 8-15 reps at varied resistance, at 3.5 MET. The number changes with effort, the kind of session and body weight.
Estimate a lifting session
The Compendium formula gives this result for the activity, minutes and weight entered.
From MET to a calorie estimate
calories = MET x body weight in kilograms x hours
On its unit conversions page, the Compendium gives 1 MET = 1 kcal/kg/hr and 1 kg = 2.2046 lb. Pounds divided by 2.2046 gives kilograms. Minutes divided by 60 gives hours. The activity MET multiplies those weight and time values.
In the example, 160 pounds is about 72.58 kilograms. At 3.5 MET for 60 minutes, 3.5 x 72.58 x 1 gives about 254 calories. The calculator keeps the unrounded weight conversion and rounds the calorie result to a whole number.
The lifting and circuit entries behind the numbers
These descriptions and METs come from Conditioning Exercise in the 2024 Adult Compendium, checked October 8, 2026.
Resistance training
| Code | Description | MET |
|---|---|---|
| 02050 | Resistance (weight lifting - free weight, nautilus or universal-type), power lifting or body building, vigorous effort (Taylor Code 210) | 6.0 |
| 02052 | Resistance (weight) training, squats, deadlift, slow or explosive effort | 5.0 |
| 02054 | Resistance (weight) training, multiple exercises, 8-15 reps at varied resistance | 3.5 |
| 02055 | Resistance Training, circuit, reciprocal supersets, peripheral heart action training | 5.8 |
Circuit training
| Code | Description | MET |
|---|---|---|
| 02032 | Circuit training, body weight exercises | 6.0 |
| 02034 | Circuit training, light effort | 3.5 |
| 02035 | Circuit training, moderate effort | 5.0 |
| 02040 | Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity | 7.5 |
Kettlebell
| Code | Description | MET |
|---|---|---|
| 02058 | Kettlebell swings | 9.8 |
Entry 02040 mentions minimal rest. The resistance entries do not say whether rest between sets is counted.
Lifting calorie tables by body weight
Each row below uses the activity code and MET listed above. All calorie figures are rounded estimates from the formula.
A 30 minute session
| Code | MET | 130 lb | 160 lb | 190 lb | 220 lb |
|---|---|---|---|---|---|
| 02050 | 6.0 | 177 | 218 | 259 | 299 |
| 02052 | 5.0 | 147 | 181 | 215 | 249 |
| 02054 | 3.5 | 103 | 127 | 151 | 175 |
| 02055 | 5.8 | 171 | 210 | 250 | 289 |
| 02032 | 6.0 | 177 | 218 | 259 | 299 |
| 02034 | 3.5 | 103 | 127 | 151 | 175 |
| 02035 | 5.0 | 147 | 181 | 215 | 249 |
| 02040 | 7.5 | 221 | 272 | 323 | 374 |
| 02058 | 9.8 | 289 | 356 | 422 | 489 |
A 60 minute session
| Code | MET | 130 lb | 160 lb | 190 lb | 220 lb |
|---|---|---|---|---|---|
| 02050 | 6.0 | 354 | 435 | 517 | 599 |
| 02052 | 5.0 | 295 | 363 | 431 | 499 |
| 02054 | 3.5 | 206 | 254 | 302 | 349 |
| 02055 | 5.8 | 342 | 421 | 500 | 579 |
| 02032 | 6.0 | 354 | 435 | 517 | 599 |
| 02034 | 3.5 | 206 | 254 | 302 | 349 |
| 02035 | 5.0 | 295 | 363 | 431 | 499 |
| 02040 | 7.5 | 442 | 544 | 646 | 748 |
| 02058 | 9.8 | 578 | 711 | 845 | 978 |
Why the result is an estimate
Determining the precise energy cost of an activity for an individual was not the purpose of the Compendium. Standard METs leave age, body mass and sex uncorrected.
The Compendium discussion of corrected METs reports that Kozey et al. found a 12.2% intensity category misclassification rate for standard METs compared to measured METs. It reports greater misclassification in individuals who were overweight, older, low fit, or women.
Neither standard nor corrected MET values replace direct measurement of resting metabolic rate or energy expenditure, and neither removes all measurement error or misclassification. The adult compendium covers ages 19-59.
Other activity and strength calculations
Different activities have their own calculations, including calories for cycling, calories for swimming and calories for walking a mile. For a sit-up session, there is a separate sit-up calorie estimate.
Daily energy is the subject of the TDEE calculator. Body composition calculations are available in the FFMI calculator and lean body mass calculator.
For questions beyond the calorie calculation, the guides cover how much strength training per week and whether muscle can be built in a calorie deficit.
Food logging in TrueCal
TrueCal offers free manual calorie logging. Typed meal descriptions, voice, food photos, barcode scanning and macro tracking are Pro features. Nutrition results are estimates and can be wrong. The same account works on your phone and in your browser.
Questions about lifting estimates
How many calories does an hour of lifting give in this formula?
For 160 pounds and entry 02054 at 3.5 MET, an hour gives about 254 calories. A different session entry or body weight changes the calculation.
Is rest between sets included in the resistance entries?
The resistance entries do not say whether rest between sets is counted. Entry 02040 for circuit training mentions minimal rest.
Which MET applies to kettlebell swings?
Kettlebell swings are entry 02058 at 9.8 MET. Entry 02040 describes a circuit including kettlebells and some aerobic movement with minimal rest, at 7.5 MET.
References checked October 8, 2026
- Compendium conditioning exercise entries, checked October 8, 2026.
- Compendium unit conversions, checked October 8, 2026.
- Compendium corrected METs, checked October 8, 2026.
- 2024 Adult Compendium, checked October 8, 2026.