Deadlifting is one of the most demanding strength exercises, engaging your entire posterior chain — glutes, hamstrings, back, and core. While it's primarily a strength builder, the energy expenditure during a deadlift session can be significant, especially when performed with moderate to heavy loads and short rest periods.
This calculator estimates the calories you burn per hour of deadlifting based on your body weight, the average weight you lift, and your rest interval. Whether you're a powerlifter tracking total energy output or a fitness enthusiast curious about the metabolic cost of your training, this tool provides a science-backed estimate using MET (Metabolic Equivalent of Task) values adjusted for lifting intensity.
🏋️ Deadlift Calories Per Hour
How to Use This Tool
Enter your body weight, the average weight you deadlift per rep, your typical rest between sets, and the total session duration. The calculator adjusts the MET (Metabolic Equivalent of Task) based on the relative intensity of your lift compared to your body weight and the rest interval. For example, a 70 kg person deadlifting 100 kg with 1-minute rest will have a higher MET than someone lifting 50 kg with 3-minute rest. The result shows total calories burned for the session, plus a breakdown of the MET value used and calories per hour.
Formula Explained
The calculation uses the formula: Calories = MET × body weight (kg) × 1.05 × (duration in hours). The MET value is derived from the Compendium of Physical Activities, with deadlifting ranging from 3.5 MET (light effort) to 8.0 MET (vigorous effort). We further adjust MET downward for longer rest periods, as less time under tension reduces overall energy expenditure. The factor 1.05 accounts for the thermic effect of food and individual variation.
Note: The MET values used are estimates. Individual factors like lifting technique, speed of reps, and overall fitness level can affect actual calorie burn. For a more precise measurement, consider using a heart rate monitor or a metabolic analyzer.
Worked Examples
Example 1: A 75 kg lifter deadlifts 120 kg (1.6× body weight) with 1-minute rest for 60 minutes. Relative intensity >1.5 → base MET = 8.0, rest factor = 1.0 → MET = 8.0. Calories = 8.0 × 75 × 1.05 × 1 = 630 kcal.
Example 2: A 60 kg lifter deadlifts 40 kg (0.67× body weight) with 2-minute rest for 45 minutes. Relative intensity 0.5–1.0 → base MET = 5.0, rest factor = 0.85 → MET = 4.25. Calories = 4.25 × 60 × 1.05 × 0.75 = 200.8 kcal.
Example 3: An 85 kg lifter deadlifts 150 kg (1.76× body weight) with 1-minute rest for 90 minutes. Relative intensity >1.5 → base MET = 8.0, rest factor = 1.0 → MET = 8.0. Calories = 8.0 × 85 × 1.05 × 1.5 = 1071 kcal.
Tips for Accurate Estimation
- Use your actual body weight (not your goal weight) for the most accurate result.
- If you use pounds, the calculator converts to kg internally.
- Be honest about your rest time — longer rests significantly reduce calorie burn per hour.
- Consider using a heart rate monitor for a more personalized estimate.
- Track your actual lifting weight per rep, not your one-rep max, for the average weight input.
Frequently Asked Questions
Is deadlifting a good exercise for weight loss? Deadlifting builds muscle and burns calories, but it's not primarily a cardio exercise. Combined with a balanced diet and other activities, it can contribute to a calorie deficit. A typical deadlift session can burn 200–600 kcal per hour, depending on intensity.
How does deadlifting compare to running for calorie burn? Running at a moderate pace (8 km/h) burns about 8–10 MET, similar to heavy deadlifting. However, deadlifting sessions typically include rest periods, lowering the average MET over the full hour. Running continuously at a steady pace often results in higher total calorie burn for the same duration.
Can I use this for other strength exercises? The MET values are specific to deadlifting. For other lifts, see our Deadlift Steps Equivalent Calculator or Bear MET Calculator. Each exercise has its own MET range based on the Compendium of Physical Activities.
Why does rest time affect calorie burn so much? Longer rest periods mean less time under tension and lower average heart rate, both of which reduce energy expenditure per hour. The calculator applies a rest factor to account for this, with values ranging from 1.0 (≤1 min rest) to 0.55 (>3 min rest).
Reference Data
| Relative Intensity (lift/body weight) | Base MET |
|---|---|
| Less than 0.5 | 3.5 |
| 0.5 – 1.0 | 5.0 |
| 1.0 – 1.5 | 6.5 |
| Greater than 1.5 | 8.0 |
These MET values are based on the Compendium of Physical Activities (2011 update) and adjusted for deadlifting intensity. The rest factor multipliers are derived from exercise physiology research on intermittent exercise energy expenditure.