FitForge

Calories Burned Calculator

How much energy did that session cost? Pick an activity and a duration; the estimate scales with your bodyweight.

Units
lb

Calories burned

360kcal

Weight training, vigorous · 6 METs · 45 min at 176 lb

Per hour

480kcal

That is about 47 g of body fat's worth of energy, if nothing else changed.

45 minutes of each activity at your weight

ActivityMETskcal
Walking, 3 mph (4.8 km/h)3.5210
Brisk walking, 3.5 mph (5.6 km/h)4.3258
Hiking, cross-country6360
Running, 5 mph (8 km/h)8.3498
Running, 6 mph (9.7 km/h)9.8588
Running, 7.5 mph (12 km/h)11.8708
Cycling, 12–13.9 mph8480
Stationary bike, moderate6.8408
Swimming laps, freestyle, moderate5.8348
Rowing machine, moderate7420
Elliptical trainer, moderate5300
Weight training, vigorous6360
Weight training, light or moderate3.5210
Circuit training / HIIT, vigorous8480
Stair-climbing machine9540
Jumping rope, moderate11.8708
Yoga, hatha2.5150
Basketball, game8480
Soccer, casual7420
Tennis, singles8480

MET values from the 2011 Compendium of Physical Activities (Ainsworth et al.).

Questions lifters ask

How are calories burned calculated?

With MET values from the Compendium of Physical Activities. One MET is roughly 1 kcal per kg of bodyweight per hour at rest. Calories = MET × bodyweight (kg) × hours.

Are fitness tracker calorie numbers accurate?

A 2017 Stanford study of seven wrist devices found none measured energy expenditure within 20% error for most activities. Treat any number, including this one, as an estimate.

How many calories does lifting weights burn?

The Compendium lists vigorous weight training at about 6 METs, so an 80 kg person burns roughly 480 kcal per hour of actual effort. Real sessions with rest between sets usually land lower.

Should I count exercise calories in my TDEE?

Pick one approach. Either choose an activity level that includes your training in the TDEE calculator, or use a sedentary baseline and add sessions here. Doing both double-counts.

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