Calories Burned Thrusters Calculator - I measured 750 at 82kg
Y.W. Fung · 2026-05-27 · Apple Watch Ultra
750
kcal / hour
375
kcal / 30 min
750
kcal / 60 min
Compared with sitting ~80 kcal/h: +670 extra
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2026-05-27, 82kg, Apple Watch Ultra HR 168 avg. My reference for thrusters is 750 kcal per hour. 28°C indoors, 6:50am at Tsuen Wan Gym. Squat into press with no break is brutal.
MET 8.7 is the approximate equivalent of my 82kg rate, not a separate measurement. My 82kg reference is 750 kcal/hour. At 70kg, that's about 640. At 98kg, about 896. The formula (minutes × MET × 3.5 × kg) / 200 is reference only. USDA FoodData is used for food cost, not exercise burn.
What could 30 min cover? About 375 kcal, close to Kurkure Fry Momos (385 kcal). I'd treat that as a comparison, not a reason to earn a meal.
Calories by body weight
Estimated kcal at moderate effort, scaled from the 82kg reference.
| Weight (lbs / kg) | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (56.7kg) | 130 | 259 | 389 | 519 |
| 155 lbs (70.3kg) | 161 | 322 | 482 | 643 |
| 185 lbs (83.9kg) | 192 | 384 | 576 | 768 |
| 215 lbs (97.5kg) | 223 | 446 | 669 | 892 |
Questions I get
How much does thrusters burn in 30 minutes?
At my 82kg reference, 375 kcal. I'd adjust for your weight and effort above.
Would I burn the same amount at 70kg?
Probably not. The weight-scaled estimate is 640 kcal per hour, not a personal measurement.
Is the MET figure my actual Watch result?
No. MET 8.7 is an approximate equivalent of the 82kg rate, not another Watch measurement. I use 750 kcal/hour as the starting point.