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Strength Training Calorie Calculator

Calculate calories burned during strength training based on weight, time and intensity

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minutter
๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calculate strength training calorie burn

Our calculator estimates how many calories you burn during strength training based on your weight, training time and intensity. Strength training typically burns fewer calories during the session than cardio, but has the advantage of increasing your metabolism for hours after training.

MET values for strength training

Calorie burn is calculated using MET values. Light strength training (machines, long rests) has a MET of about 3.5. Moderate strength training (free weights, 60-90 sec rests) has a MET of about 5. Hard strength training (heavy lifts, supersets, short rests) has a MET of about 8.

The afterburn effect (EPOC)

One of strength training's great benefits is EPOC (Excess Post-exercise Oxygen Consumption) โ€“ the afterburn effect. After intense strength training, your body can burn extra calories for up to 24-48 hours. This extra burn can amount to 5-15% of calories burned during the session. Heavy training with large muscle groups produces the greatest EPOC effect.

Strength training and weight loss

Strength training is important for weight loss because it preserves and builds muscle mass. More muscle mass increases your resting metabolic rate, so you burn more calories all day โ€“ not just during training. A combination of strength and cardio training is most effective for weight loss.

Frequently Asked Questions

How many calories does an hour of strength training burn?

A 75 kg person burns about 260 calories with light strength training, about 375 calories with moderate training, and about 600 calories with hard strength training in one hour. Additionally, the EPOC effect (afterburn) can add 5-15% extra calories in the hours following the session.

Is strength training or cardio better for weight loss?

A combination of both is most effective. Cardio burns more calories during the session, while strength training builds muscle mass that permanently increases your resting metabolic rate. Studies show that people who combine both forms lose more fat and retain more muscle mass than those who do only one.

Do rest periods count towards calorie burn?

Yes, MET values include rest periods as part of the overall training session. You still burn calories during rest as your heart rate is elevated and your body is actively recovering. Shorter rests (30-60 sec) give higher average calorie burn than long rests (3-5 min) as heart rate remains higher.

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