Calories Burned Weight Lifting Calculator

💡 Weight Lifting Calorie Burn

Weight lifting MET values: light (machines, slow pace) = 3.5, moderate (free weights, standard rest) = 5.0, vigorous (circuits, supersets) = 6.0. These are lower than cardio, but strength training offers additional calorie benefits.

The 'afterburn effect' (EPOC) from weight training can increase metabolic rate for 24-72 hours post-workout. Building muscle also permanently increases RMR. Over time, strength training contributes more to total calorie expenditure than a single session suggests.