Calories Burned Deadlifts
Calculate how many calories you burn during deadlifts. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 6.
Deadlifts Calorie Calculator
Deadlifts for 30 minutes
218 kcal
MET 6 · 73 kg · 435 kcal/hour
Calories Burned by Duration (Deadlifts)
How many calories you burn during deadlifts at different durations, based on your current weight of 160 lbs.
Calories Burned Deadlifts by Body Weight
The table below shows estimated calories burned during deadlifts for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 163 kcal | 327 kcal |
| 140 lbs (64 kg) | 191 kcal | 381 kcal |
| 160 lbs (73 kg) | 218 kcal | 435 kcal |
| 180 lbs (82 kg) | 245 kcal | 490 kcal |
| 200 lbs (91 kg) | 272 kcal | 544 kcal |
| 220 lbs (100 kg) | 299 kcal | 599 kcal |
| 250 lbs (113 kg) | 340 kcal | 680 kcal |
What 218 Calories Looks Like in Food
After 30 minutes of deadlifts, you would have burned the equivalent of:
2.8x Egg
78 cal each
2.3x Apple
95 cal each
2.1x Banana
105 cal each
1.7x Glass of Wine
125 cal each
1.6x Can of Soda
140 cal each
1.1x Bowl of Rice
206 cal each
About Deadlifts and Calorie Burn
The deadlift is a compound strength exercise that involves lifting a barbell or weights from the floor to hip level by hinging at the hips and extending the knees. It is one of the most effective exercises for building total-body strength, engaging the posterior chain (back, glutes, hamstrings) as primary movers while the core, forearms, and traps work as stabilizers. Deadlifts stimulate significant post-exercise calorie burning due to the high muscle mass involvement and metabolic demand.
Understanding the MET Value
Deadlifts has a MET (Metabolic Equivalent of Task) value of 6. This means deadlifts burns 6 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing deadlifts for 1 hour would burn approximately 420 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Deadlifts Calorie Burn
- Keep the bar close to your body throughout the lift to protect your lower back
- Hinge at the hips first and bend your knees second when lowering the weight
- Brace your core as if someone is about to punch your stomach before each rep
- Start with lighter weight to master form before progressively loading heavier
- Use mixed grip or straps for heavier sets to avoid grip being the limiting factor
Muscles Worked During Deadlifts
Category
Strength
Intensity
High
MET Value
6
Equipment
Barbell, Weight Plates
How We Calculate Calories Burned During Deadlifts
Our deadlifts calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For deadlifts with a MET value of 6, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do deadlifts for 30 minutes (0.5 hours), you would burn approximately 218 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The MET value of 6 for deadlifts represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Deadlifts vs. Other Activities
See how deadlifts compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Weightlifting
MET 6 · Moderate to High · Strength
~218 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~435 cal / 30 min (160 lbs)
Circuit Training
MET 8 · High · Strength
~290 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~127 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~181 cal / 30 min (160 lbs)
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Frequently Asked Questions
How many calories does deadlifts burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 218 calories during 30 minutes of deadlifts. This is based on a MET value of 6. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of deadlifts?
The MET (Metabolic Equivalent of Task) value for deadlifts is 6. This means deadlifts burns 6 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is deadlifts good for weight loss?
Yes, deadlifts is an effective exercise for weight loss. With a MET value of 6, it burns a significant number of calories per session. A 160-lb person burns about 435 calories per hour. Combined with a balanced diet, regular deadlifts can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during deadlifts?
Body weight significantly impacts calorie burn during deadlifts. A 120-lb person burns about 163 calories in 30 minutes, while a 250-lb person burns approximately 340 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does deadlifts work?
Deadlifts primarily works the Hamstrings, Glutes, Lower Back, Trapezius, Forearms, and Core. The high intensity of this exercise also provides significant cardiovascular conditioning.