Calories Burned Bench Press in Portland, ME
Calculate how many calories you burn doing bench press in Portland, Maine. Adjusted for Portland's continental climate (avg 46°F). MET: 5. Climate adjustment: +3%.
Bench Press Calorie Calculator for Portland
Bench Press in Portland for 30 minutes
187 kcal
MET 5 · 73 kg · 374 kcal/hour
Includes +3% climate adjustment for Portland (46°F avg)
Climate Impact on Calorie Burn in Portland
Cool weather causes mild thermogenesis as your body generates extra heat, increasing calorie burn by about 3%.
Portland, Maine has a continental climate with an average annual temperature of 46°F and 6 months suitable for outdoor exercise. When doing bench press here, your body expends approximately +3% more energy than it would in standard lab conditions (68-72°F). This means a 160 lb person burns ~187 calories in 30 minutes instead of the standard ~181 calories.
Calorie Burn by Duration (Portland)
How many calories you burn during bench press at different durations in Portland's continental climate.
| Duration | Base Calories | Portland Adjusted | Difference |
|---|---|---|---|
| 15 minutes | 91 kcal | 93 kcal | +2 |
| 30 minutes | 181 kcal | 187 kcal | +6 |
| 45 minutes | 272 kcal | 280 kcal | +8 |
| 60 minutes | 363 kcal | 374 kcal | +11 |
| 90 minutes | 544 kcal | 561 kcal | +17 |
| 120 minutes | 726 kcal | 748 kcal | +22 |
Monthly & Yearly Calorie Burn Estimates
How many calories you could burn doing bench press for 30 minutes per session in Portland, based on your current weight.
3 sessions / week
2,429
calories per month
29,172 cal/year
= ~8.3 lbs of fat
5 sessions / week
4,049
calories per month
48,620 cal/year
= ~13.9 lbs of fat
*Based on the widely used estimate that 1 lb of body fat = ~3,500 calories. Actual weight loss depends on diet, metabolism, and other factors. Climate adjustment of +3% applied for Portland.
Portland Fitness Overview
Portland, Maine (pop. 68,408) has a fitness score of 61/100 with 5.3 gyms per 100K residents and a walk score of 60. Residents average 7,150 daily steps and burn approximately 1,950 calories per day. Popular activities include kayaking, hiking, cross-country skiing.
Fitness Score
61/100
Walk Score
60
Obesity Rate
32.5%
Outdoor Months
6
Other Activities in Portland, ME
Lacrosse
MET 8 · High
~299 cal / 30 min
House Cleaning
MET 3.3 · Low
~123 cal / 30 min
Rowing
MET 7 · Moderate
~262 cal / 30 min
Walking the Dog
MET 3 · Low
~112 cal / 30 min
Table Tennis
MET 4 · Low to Moderate
~150 cal / 30 min
House Cleaning
MET 3.5 · Low to Moderate
~131 cal / 30 min
Horseback Riding
MET 5.5 · Moderate
~206 cal / 30 min
Pickleball
MET 6 · Moderate
~224 cal / 30 min
How We Calculate Calories Burned for Bench Press in Portland
Our calculator uses the standard MET (Metabolic Equivalent of Task) formula with a local climate adjustment for Portland:
Calories = MET × Weight (kg) × Duration (hrs) × Climate Factor
= 5 × Weight (kg) × Duration (hrs) × 1.03
The MET value of 5 for bench press is sourced from the Compendium of Physical Activities. The climate factor of 1.03 accounts for Portland's average temperature of 46°F. Research shows that exercising in non-neutral temperatures increases energy expenditure as the body works to maintain its core temperature.
The bench press is the most popular upper body strength exercise, performed by pressing a barbell or dumbbells upward while lying on a flat bench. It primarily targets the pectorals (chest muscles) while engaging the anterior deltoids and triceps as synergists. The bench press builds pushing strength that translates to many daily activities and sports. While the calorie burn per rep is moderate, the metabolic demand increases significantly with heavier loads and higher volume sets.
Explore More Calorie Calculators
Calculate calories for any activity or check your total daily energy expenditure.
Frequently Asked Questions
How many calories does bench press burn in Portland, ME?
A 160 lb person burns approximately 187 calories during 30 minutes of bench press in Portland. This accounts for Portland's continental climate with an average temperature of 46°F, which adjusts calorie burn by +3% compared to standard conditions. The base MET value for bench press is 5.
Does Portland's climate affect calories burned during bench press?
Yes. Portland has a continental climate averaging 46°F. Cool weather causes mild thermogenesis as your body generates extra heat, increasing calorie burn by about 3%. This means bench press in Portland burns approximately +3% more calories compared to the standard MET calculation at 68-72°F.
What is the best time to do bench press in Portland?
Portland's moderate climate (avg 46°F) with 6 outdoor-friendly months makes bench press comfortable most of the year. Morning exercise may boost metabolism for the rest of the day, while evening sessions can help with stress relief and sleep quality.
How many calories per month can I burn doing bench press in Portland?
At your current weight, doing bench press for 30 minutes in Portland: 3 sessions/week burns ~2,429 cal/month (29,172 cal/year), while 5 sessions/week burns ~4,049 cal/month (48,620 cal/year). These estimates include the +3% climate adjustment for Portland's 46°F average temperature.
Is bench press popular in Portland, ME?
While bench press may not be the most popular activity in Portland (popular activities include kayaking, hiking, cross-country skiing), it is still widely practiced. The city offers 5.3 gyms per 100K residents and has a fitness score of 61/100. The continental climate with 6 outdoor months supports bench press for much of the year.