How many calories does weight lifting (vigorous) burn?

Weight lifting (vigorous): calories in 30 and 60 minutes

The 2024 Adult Compendium of Physical Activities lists weight lifting (vigorous) at 6.0 METs (code 02050). That means about 189 kcal in 30 minutes and 378 kcal in an hour at 60 kg (132 lb), 221 and 441 kcal at 70 kg (154 lb), and 252 and 504 kcal at 80 kg (176 lb). Formula: MET × 3.5 × kg ÷ 200 × minutes.

Intensity and comparison

At 6.0 METs this is vigorous-intensity activity (under 3 METs light, 3–5.9 moderate, 6+ vigorous). A 70 kg person needs about 41 minutes of weight lifting (vigorous) to burn 300 kcal; the same person burns 140 kcal in 30 minutes of walking at 3 mph. Figures are averages that vary with pace and fitness, and are not medical advice.

Calories Burned Calculator

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How to use

1. 1Choose an activity from the list; sports are grouped by type.
2. 2Enter your weight (kg or lb) and the duration in minutes.
3. 3Read calories burned, the hourly rate and the MET value.
4. 4Check the duration table and the comparison with other activities.

How calories burned are calculated

The tool uses the MET (metabolic equivalent) method: calories = MET × 3.5 × kg ÷ 200 × minutes. One MET is your resting energy use. All MET values come from the 2024 Adult Compendium of Physical Activities (Herrmann et al.) and were checked individually. Competitive soccer, for example, is 9.5 METs, so a 70 kg (154 lb) player burns about 1,050 kcal in a 90-minute match.

Running, walking, soccer and swimming compared

Casual soccer is 7.0 METs, running at 6 mph (10 km/h) 9.3, leisurely swimming 6.0 and walking at 3 mph 3.8. So a 70 kg person burns roughly 515 kcal in an hour of pick-up soccer and about 280 kcal in an hour of walking. The Compendium has no CrossFit code, so the tool uses vigorous circuit training with kettlebells (code 02040, 7.5 METs).

Why your real burn may differ

METs describe an average adult. Age, sex, fitness, pace, rest breaks and weather all change actual energy use, and stoppages in a match lower it. Treat results as estimates, not medical advice.

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