🏋 Deadlift Calories Burned Calculator
Estimate calories burned deadlifting based on your weight, intensity, sets & reps
| Intensity | MET Value | % of 1RM | Cal/min (70kg) | Typical Goal |
|---|---|---|---|---|
| Light | 3.5 | Under 60% | 4.1 | Warm-up / Rehab |
| Moderate | 6.0 | 60–75% | 7.0 | Hypertrophy / Volume |
| Vigorous | 8.0 | 75–90% | 9.3 | Strength Building |
| Maximal | 10.0 | 90%+ | 11.7 | Powerlifting / 1RM |
| Level | Male (x BW) | Female (x BW) | Example (185 lbs male) |
|---|---|---|---|
| Untrained | 0.5× | 0.4× | 93 lbs |
| Beginner | 1.0× | 0.75× | 185 lbs |
| Intermediate | 1.5× | 1.25× | 278 lbs |
| Advanced | 2.0× | 1.5× | 370 lbs |
| Elite | 2.5×+ | 2.0×+ | 463+ lbs |
| Goal | Sets | Reps | % 1RM | Rest |
|---|---|---|---|---|
| Strength | 3–6 | 1–5 | 85–100% | 3–5 min |
| Hypertrophy | 3–5 | 6–12 | 65–80% | 60–90 sec |
| Muscular Endurance | 2–4 | 12–20 | 50–65% | 30–60 sec |
| Power | 3–5 | 1–3 | 80–90% | 3–5 min |
| Fat Loss / HIIT | 3–5 | 8–15 | 50–70% | 30–45 sec |
deadlift burn a lot of calories, however the exact amount ranges according to various factors. Age, physical mass, resting heart rate and the maximum heart reading all affect the result. Usually, when the weight is heavier and the work volume bigger one burns more calories, and the heart rate also rises.
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A person weighing around 175 pounds can burn about 500 calories during one hour of deadlift. With heavy deadlift that pattern can grow to 625 calories. Deadlift not only help to build strength and muscles, but they also work as efficient calorie burners.
How Many Calories Do Deadlifts Burn?
One study shows that four sets of eight deadlift with 175 kilos burn around 100 calories. Four other research points that three sets of ten deadlift at 60% of the one-rep maximum burns form 238 to 282 calories. Like this the number of reps and the used weight seriously affects how many calories actually burn.
On average one burns around 83 calories during every ten minutes of deadlift. However the intensity of the workout changes this value. Deadlift have a metabolic match of task at 6, which means that they burn six times more calories than simply sitting at rest.
There is also the so-called EPOC effect, that relates to the extra calories that burn after the end of the workout. With 15 to 20 reps with weights up to 50% of the one-rep maximum one can burn even 60 calories only because of EPOC. After hard work the body must fix itself, and that repair energy costs too.
Compared with cardio exercises, strength training like deadlift does not always win according to calorie burning. A 155-pound person burns around 108 calories during 30 minutes of general weight training. A 185-pound person burns about 133 calories in the same time.
Even so deadlift involve so many muscles, that they stand out among the strength exercises.
deadlift with high reps and heavy weights burn more calories than the pause-start style, where the bar jumps off the floor. Monitors of heart rate show, that days dedicated to deadlift burn more than other weightlifting sessions. But such monitors do not always estimate the calorie expense well during strength training, especially with big weights.
Truly the burned calories depend on the work done. In theory, raising double weights one burns double calories, and thephysical mass itself also adds to the movement.
