Calories burned during Strength training — calculator and tables
Strength training is estimated at about 3.5 METs. A 70 kg person may burn roughly 129 calories in 30 minutes or 257 calories in 60 minutes.
Strength training calorie calculator
Enter your body weight and duration to estimate calories burned for your own session.
Formula: calories per minute ≈ MET × 3.5 × body weight in kg ÷ 200.
Estimated burn
| Session | — |
| Calories / minute | — |
Calories by body weight
| Body weight | 30 minutes | 60 minutes | 90 minutes |
|---|---|---|---|
| 55 kg / 121 lb | 101 kcal | 202 kcal | 303 kcal |
| 70 kg / 154 lb | 129 kcal | 257 kcal | 386 kcal |
| 85 kg / 187 lb | 156 kcal | 312 kcal | 469 kcal |
| 100 kg / 220 lb | 184 kcal | 368 kcal | 551 kcal |
Calories by duration for a 70 kg person
| Duration | Estimated calories |
|---|---|
| 10 minutes | 43 kcal |
| 15 minutes | 64 kcal |
| 30 minutes | 129 kcal |
| 45 minutes | 193 kcal |
| 60 minutes | 257 kcal |
| 90 minutes | 386 kcal |
What changes the calorie burn?
Body weight, pace, technique, slope, resistance, rest time and fitness level can all change the real energy cost. MET values are averages, so the number is best used for planning rather than precision.
How to use Strength training in a weight-management plan
- Choose a frequency you can repeat consistently.
- Increase time, pace or resistance gradually.
- Do not automatically eat back every exercise calorie if fat loss is the goal.
- Use weekly trends in body weight, waist and fitness, not one workout number.
- Balance activity with sleep, recovery and enough protein.
Frequently asked questions
How many calories does strength training burn in 30 minutes?
For a 70 kg adult, strength training at about 3.5 METs burns roughly 129 calories in 30 minutes. Heavier bodies usually burn more and lighter bodies usually burn less.
How many calories does strength training burn in 60 minutes?
For a 70 kg adult, strength training burns roughly 257 calories in 60 minutes using the MET estimate.
Is strength training good for weight loss?
Strength training can support weight loss when it helps create a sustainable calorie deficit. Food intake, consistency, recovery and total weekly activity matter more than one session estimate.
Why are calorie-burn estimates different across watches and calculators?
Different tools use different assumptions for METs, heart rate, body size, efficiency and intensity. Treat every result as an estimate, not a precise measurement.
Related exercise tools
Method and sources
Estimates use standard MET-based calculations and the EKCal methodology. See Sources & Methodology. This page was last reviewed 2026-07-09.