Calories burned
resistance training
426 kcal / hour Resistance Training burns approximately 426 calories per hour for a 70 kg (154 lb) adult, and 213 calories in 30 minutes. Across the normal adult weight range the hourly figure runs from about 305 to 731 kcal.
It carries a MET value of 5.8 in the 2024 Adult Compendium of Physical Activities.
Calories burned resistance training by body weight
Energy cost scales with the mass you move, so body weight changes the answer more than anything else.
| Body weight | 15 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 76 | 152 | 228 | 305 | 457 |
| 60 kg (132 lb) | 91 | 183 | 274 | 365 | 548 |
| 70 kg (154 lb) | 107 | 213 | 320 | 426 | 639 |
| 80 kg (176 lb) | 122 | 244 | 365 | 487 | 731 |
| 90 kg (198 lb) | 137 | 274 | 411 | 548 | 822 |
| 100 kg (220 lb) | 152 | 305 | 457 | 609 | 914 |
| 110 kg (243 lb) | 167 | 335 | 502 | 670 | 1,005 |
| 120 kg (265 lb) | 183 | 365 | 548 | 731 | 1,096 |
Figures in kilocalories (the "calories" on food labels). The highlighted row is the 70 kg reference adult used in the headline figure; the highlighted column is one hour.
What 426 calories an hour actually means
At MET 5.8, resistance training counts as moderate activity — it uses about 5.8 times the energy your body burns sitting still. For a 70 kg adult that works out to roughly 7 kcal per minute, or 426 kcal across a full hour.
Within conditioning exercise, that ranks 31th of 53 activities by energy cost, a little below zumba (MET 6) and above circuit training (MET 5.5).
Put differently: one hour of resistance training costs about the same energy as 87 minutes of ordinary walking.
On the food side, a medium banana (about 105 kcal) takes roughly 15 minutes of resistance training to offset at that body weight. That framing is useful for scale, but it is worth saying plainly: exercise and diet are not a ledger that cancels neatly, and appetite tends to rise with activity.
Questions
How many calories does resistance training burn per hour?
About 426 kcal per hour for a 70 kg (154 lb) adult, using the Compendium MET value of 5.8. A 90 kg adult burns closer to 548 kcal in the same hour, because energy cost scales almost directly with body mass.
How many calories does 30 minutes of resistance training burn?
Roughly 213 kcal at 70 kg, 183 kcal at 60 kg and 305 kcal at 100 kg. Halving the time halves the calories — the relationship is linear.
What is the MET value of resistance training?
5.8. One MET is the energy you use sitting quietly, so MET 5.8 means 5.8 times that rate.
Is this an exact number of calories?
No, and no calculator can give you one. MET values are population averages measured in laboratory conditions; your own figure varies with fitness, technique, terrain, temperature and body composition. Treat these numbers as a solid estimate for planning, not a precise measurement — and treat any device or site claiming three-digit precision with suspicion.
Related activities
Three more from conditioning exercise, and three with a similar energy cost from elsewhere in the Compendium.
MET value from the 2024 Adult Compendium of Physical Activities (activity code 02068). Calories computed as MET × 3.5 × weight kg ÷ 200 per minute. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.