Are you curious about the calories burned lifting weights? The calories burned while weight lifting will depend on your gender, weight, height, age, and the intensity of weight lifting.
For example, if you are female, weigh 150 pounds (68kg), are 5 feet 4 inches tall, and are age 45, you will burn about 3 calories per minute, or 174 calories per hour during light weight lifting.
How to Calculate the Calories You Lose During Workout
There are a few formulas you can use to calculate how many calories you would burn during any physical activity. One of the formulas is:
Your basal metabolic rate (BMR) x Metabolic equivalent of task (MET)
Basal Metabolic Rate or BMR is the amount of calories you burn while resting, every 24 hours. The most common BMR equation is the Harris-Benedict Equation:
|Women||BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)|
|Men||BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)|
The Metabolic Equivalent of Task or MET is the multiplier assigned to each physical activity to show how much energy will be used compared to when your body is at rest.
Calories Burned Lifting Weights, MET For Weight Lifting
MET for weight lifting is about 3 for light weight lifting, and about 6 for heavy weight lifting.
So, the above example given will look like this:
BMR: 655 + (4.35 x 150) + (4.7 x 64) – (4.7 x 45) = 1397 calories per 24 hours, 58 calories per hour
58 calories x 3.0 = 174 calories burned per hour, 3 calories burned per minute while light weight lifting
If the activity were heavy weight lifting, the calories burned lifting weights per hour would have been 348 calories.
Use the BMR calculator to quickly calculate your BMR.
MET for All Activities
You can find the MET for all physical activities by referring to the Compendium of Physical Activities here.
According to Wikipedia, this compendium was conceptualized and the prototype developed by Dr. Bill Haskell from Stanford University. The compendium has been used worldwide in studies to assign intensity units to physical activities, and assess physical activity energy expenditures.
Other Weight Loss Benefits to Building Muscle
The actual calories burned lifting weights are just the tip of the iceberg of the benefits of building muscle!
Building muscle is one of the best ways to increase your metabolism. Some experts claim that for every pound of muscle you gain, your body will burn about 50 to 70 calories more per day. Imagine burning more calories as you go about your day, just by having more muscle.
Having more muscle has also shown to improve insulin sensitivity, according to a study. Having better insulin sensitivity means your body produces less insulin after meals, which leads to less FAT being stored in your body.
Another added benefit of building muscle is that it is also an effective way to prevent osteoporosis. As you age, your bones are prone to losing density and becoming brittle. Researchers believe resistance training improves the body’s ability to create bone tissue, meaning your body can more easily create new bones.
Other benefits of muscle training include:
- Increased fat burning during recovery periods
- Reduction of pressure on joints
- Helps control blood sugar
Start incorporating some muscle training into your life, and remember to consume sufficient protein in order to build new muscle tissue!
Compendium of Physical Activities
Dr. Oz’s 7 Reasons to Start Building Muscle Today
Newswise: Increased Muscle Mass May Lower Risk of Pre-Diabetes