Calories Burned Weight Training Calculator - I measured 380 at 82kg
Y.W. Fung · 2026-05-21 · Apple Watch Ultra
380
kcal / hour
190
kcal / 30 min
380
kcal / 60 min
Compared with sitting ~80 kcal/h: +300 extra
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2026-05-21, 82kg, Apple Watch Ultra HR 125 avg. My reference for weight training is 380 kcal per hour. 28°C indoors, 6:00pm at Tsuen Wan Gym. Even with 60-second rests between sets I was breathing hard.
MET 4.4 is the approximate equivalent of my 82kg rate, not a separate measurement. My 82kg reference is 380 kcal/hour. At 70kg, that's about 324. At 98kg, about 454. 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 190 kcal, close to Greek Yogurt Bowl (190 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) | 66 | 131 | 197 | 263 |
| 155 lbs (70.3kg) | 81 | 163 | 244 | 326 |
| 185 lbs (83.9kg) | 97 | 194 | 292 | 389 |
| 215 lbs (97.5kg) | 113 | 226 | 339 | 452 |
Questions I get
How much does weight training burn in 30 minutes?
At my 82kg reference, 190 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 324 kcal per hour, not a personal measurement.
Is the MET figure my actual Watch result?
No. MET 4.4 is an approximate equivalent of the 82kg rate, not another Watch measurement. I use 380 kcal/hour as the starting point.