Health⏱ 5 min read
How Many Calories Does Strength Training Burn?
Strength training burns fewer calories during the session than cardio but more in the 24-48 hours after. Here is how to calculate session calories, EPOC, and the true metabolic cost.
Weight training calorie estimates are notoriously difficult because the energy expenditure is spread differently than cardio — lower during the session but elevated substantially in the recovery period.
Calories During the Session
MET (Metabolic Equivalent of Task) for resistance training:
Light (machine circuits, low intensity): MET 3.0
Moderate (free weights, compound lifts): MET 4.0-5.0
Vigorous (heavy Olympic lifting, CrossFit): MET 6.0-8.0
Calories per minute = MET x 0.0175 x body weight (kg)
Example: 80kg person, moderate weight training (MET 4.5):
Cal/min = 4.5 x 0.0175 x 80 = 6.3 kcal/min
60-minute session: 6.3 x 60 = 378 kcal
This is GROSS calories including resting metabolic rate.
NET extra calories (above resting): subtract ~1.2 kcal/min
Net = (6.3 - 1.2) x 60 = 306 kcal from the session itself
EPOC: The Afterburn Effect
Excess Post-exercise Oxygen Consumption (EPOC) represents
elevated metabolism after exercise.
For strength training:
EPOC typically adds 6-15% on top of session calories
Duration: elevated for 24-48 hours post-session
For 378 kcal session, 10% EPOC:
Extra calories over 24h: 378 x 0.10 = 37.8 kcal
This is much smaller than often claimed by fitness marketers.
"Burn 500 extra calories for 48 hours!" claims are not accurate.
Real EPOC for typical strength sessions: 25-75 kcal extra
Total true cost of 60-min moderate session: ~350-450 kcal
Comparing Strength vs Cardio (Same Duration)
ActivitySession Cal (60 min, 75kg)EPOC (24h)Total
Moderate weights~350 kcal~35 kcal~385 kcal
Running (10 km/h)~630 kcal~20 kcal~650 kcal
HIIT / CrossFit~500 kcal~55 kcal~555 kcal
Heavy squats/deadlifts~430 kcal~50 kcal~480 kcal
The Long-Term Metabolic Advantage
Strength training's real calorie advantage is NOT the session burn.
It's the increased resting metabolic rate from added muscle mass.
Each 1kg of muscle added increases RMR by approximately 13-15 kcal/day.
10kg of muscle gained over 2-3 years:
Extra daily burn: 10 x 14 = 140 kcal/day
Annual extra burn: 140 x 365 = 51,100 kcal
Fat-loss equivalent: 51,100 / 7,700 = 6.6 kg/year
This passive burn is why building muscle improves long-term
body composition more than purely cardio-based approaches.
The session calories are almost a side issue.