Weightlifting burns about 129 calories in 30 minutes at 70 kg, and around 257 in a full hour. The calorie burn during a normal lifting set is modest — but the muscle it builds raises your burn every other hour of the day.
| Duration | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|
| 15 min | 51 | 64 | 78 | 92 |
| 30 min | 101 | 129 | 156 | 184 |
| 45 min | 152 | 193 | 234 | 276 |
| 60 min | 202 | 257 | 312 | 368 |
Based on the 3.5 MET value from the 2011 Compendium of Physical Activities (Ainsworth et al.). MET values are population averages.
At 70 kg you burn about 129 calories in 30 minutes, and roughly 257 in an hour. Heavier bodies burn more for the same time, because moving more mass costs more energy — the table above shows the range.
From the activity's MET value (3.5) using calories = MET × 3.5 × weight in kg ÷ 200 per minute. MET values come from the 2011 Compendium of Physical Activities. They are population averages, so your real burn varies with fitness, effort, and terrain.
Only partly. Fitness trackers and machines tend to overstate burn, and eating all of it back can erase your deficit. Add back a conservative share and let the scale trend be the judge. Joules reads workouts from Apple Health and Google Fit and counts a sensible portion for you.
Want a number for your weight and pace? The calories burned calculator does it, and Joules counts your workouts automatically.
Get JoulesTry the calories burned calculator or the TDEE calculator.
A note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
