Calories Burned Weightlifting (Powerlifting / Heavy, Vigorous) Calculator
Cardio & Gym · MET 6
Weightlifting (Powerlifting / Heavy, Vigorous) has a MET value of 6, meaning it uses about 6 times the energy your body burns at rest. A 155 lb (70 kg) adult burns roughly 221 kcal in 30 minutes at moderate intensity.
Your calorie burn
Calories burned
221
30 min · MET 6.0 · 154 lbs
The MET formula explained
MET stands for Metabolic Equivalent of Task. One MET equals the oxygen your body consumes sitting still — about 3.5 ml per kilogram of body weight per minute. An activity rated 6 METs uses 6 times that amount.
Calories burned = Duration (minutes) × (MET × 3.5 × Weight in kg) ÷ 200
Imperial weights are converted to kilograms automatically (1 kg = 2.205 lbs). Intensity scales the MET value: low ×0.75, moderate ×1.0, high ×1.3.
Calories burned weightlifting (powerlifting / heavy, vigorous) by body weight
| Body weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (57 kg) | 89 kcal | 179 kcal | 268 kcal | 357 kcal |
| 155 lbs (70 kg) | 111 kcal | 221 kcal | 332 kcal | 443 kcal |
| 185 lbs (84 kg) | 132 kcal | 264 kcal | 396 kcal | 529 kcal |
| 215 lbs (98 kg) | 154 kcal | 307 kcal | 461 kcal | 614 kcal |