How it's calculated
kcal = MET × kg × (min ÷ 60)
MET = 3.5 to 6.0 by intensity, kg = body weight in kilograms, min = session length. Net = (MET − 1) × kg × hours; total adds an EPOC afterburn of 5 to 10% of session kcal.
Reference ranges
| Intensity | MET | Example |
|---|---|---|
| Light | 3.5 | Machines, slow pace |
| Moderate | 5.0 | Free weights, steady |
| Vigorous | 6.0 | Heavy, fast circuits |
Common questions
How many calories does lifting burn?
A 175 lb person doing a vigorous hour burns roughly 470 calories, plus extra from the after-burn.
What is EPOC?
EPOC is the excess oxygen your body uses recovering after training, which keeps burning a few extra calories for hours.