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Calories Burned Weight training, general: 30 and 60 Minutes
How many calories weight training, general burns: about 129 kcal in 30 minutes for a 70 kg (154 lb) adult. Table by body weight, plus a free calculator.
Calories burned by activity
An estimate of the energy you use during an activity, from your body weight and how long you do it.
Weight training, general, 30 minutes
Good to know
- These are averages from the Compendium of Physical Activities. Fitness, effort and terrain change the real number a lot.
- WHO advises adults to get 150–300 minutes of moderate activity (or 75–150 vigorous) a week, plus muscle-strengthening on 2 days.
- Watches and apps estimate differently, so don't worry if their numbers don't match.
✅ Rules last checked:
📚 Official sources: Adult Compendium of Physical Activities (2024) · WHO: Physical activity fact sheet
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
🛠️ Spotted a mistake or an out-of-date rule? Tell us
Related tools
Weight training, general: energy used
Heavier bodies use more energy for the same activity, so the numbers rise with weight. Pick something you enjoy: the activity you'll keep doing matters more than the calories.
| Body weight | 30 minutes | 60 minutes |
|---|---|---|
| 55 kg (121 lb) | ~101 kcal | ~202 kcal |
| 65 kg (143 lb) | ~119 kcal | ~239 kcal |
| 75 kg (165 lb) | ~138 kcal | ~276 kcal |
| 85 kg (187 lb) | ~156 kcal | ~312 kcal |
| 95 kg (209 lb) | ~175 kcal | ~349 kcal |
Based on 3.5 METs from the Adult Compendium of Physical Activities. Real numbers vary with effort, fitness and terrain.
Questions people ask
Why is it different from my watch?+
Watches use heart rate and their own formulas. Both are estimates; use either to compare days, not as exact numbers.
What are METs?+
A MET compares an activity's energy use with sitting still. Brisk walking is about 5 METs: five times the energy of resting.