Lifting Calories Calculator

Lifting Calories Equation:

\[ \text{calories} = \frac{(\text{weight\_kg} \times \text{reps} \times \text{sets} \times \text{factor})}{\text{time\_min}} \]

Weight:

Repetitions:

Sets:

Exercise Factor:

Time:

minutes

Calories Burned:

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1. What is the Lifting Calories Equation?

The Lifting Calories Equation estimates calories burned during weight lifting based on weight lifted, repetitions, sets, exercise intensity factor, and workout duration.

2. How Does the Calculator Work?

The calculator uses the equation:

\[ \text{calories} = \frac{(\text{weight\_kg} \times \text{reps} \times \text{sets} \times \text{factor})}{\text{time\_min}} \]

Where:

\( weight\_kg \) — Weight lifted in kilograms
\( reps \) — Number of repetitions per set
\( sets \) — Number of sets performed
\( factor \) — Exercise intensity factor (typically 0.025 for moderate lifting)
\( time\_min \) — Total workout time in minutes

Explanation: The equation accounts for total work performed (weight × reps × sets) adjusted by exercise intensity and distributed over workout duration.

3. Importance of Exercise Factor

Details: The exercise factor accounts for intensity and type of lifting. Common values:

0.015 - Light intensity (small muscle groups)
0.025 - Moderate intensity (standard weight training)
0.035 - High intensity (powerlifting, compound movements)

4. Using the Calculator

Tips: Enter weight in kg, reps and sets as whole numbers, appropriate factor for your exercise, and accurate workout duration. All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: It provides a reasonable estimate but actual calories burned vary based on individual metabolism, rest periods, and exercise form.

Q2: Should I include warm-up sets?
A: Only include working sets that contribute significantly to your workout intensity.

Q3: What about bodyweight exercises?
A: For bodyweight exercises, use your body weight minus supported weight (e.g., for pull-ups, use about 70% of body weight).

Q4: Does this account for afterburn effect?
A: No, this calculates only calories burned during the workout. Weight training typically has significant afterburn (EPOC) not reflected here.

Q5: How does this compare to cardio calorie estimates?
A: Weight training typically burns fewer calories during the session but has greater long-term metabolic impact through muscle building.