Resistance Training Calories Burned Calculator

Estimate how many calories you burn during your resistance training session based on your weight, session duration, and workout intensity.

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How Resistance Training Burns Calories

Resistance training involves exercises that focus on strengthening muscles through weightlifting or using other forms of resistance. The number of calories burned during a resistance training session depends on factors like your body weight, the intensity of your workout, and how long you train.

Calories Burned Per Minute in Resistance Training

The number of calories burned during resistance training can vary based on the intensity:

  • Low Intensity (Light weights, low effort): ~4-6 calories per minute
  • Moderate Intensity (Moderate weights, moderate effort): ~6-8 calories per minute
  • High Intensity (Heavy weights, high effort): ~8-10 calories per minute

Factors Affecting Calories Burned

Several factors influence the number of calories burned during resistance training:

  • Body Weight: Heavier individuals burn more calories because their body needs more energy to perform exercises.
  • Intensity: The higher the intensity of the workout (e.g., heavier weights), the more calories you burn per minute.
  • Duration: Longer training sessions will naturally result in more calories burned.

Maximizing Calories Burned in Resistance Training

  • Increase intensity: Use heavier weights or increase the number of repetitions to elevate the intensity.
  • Include compound movements: Exercises like squats, deadlifts, and bench presses engage multiple muscle groups, burning more calories.
  • Extend session duration: Longer sessions naturally burn more total calories.

How to Use the Calculator

Enter your weight, the duration of your resistance training session, and the intensity of your workout. The calculator will estimate how many calories you have burned during the session.