Deadlifts Calories Burned Calculator
Calculate deadlift calories by workout duration and session style. Compare technique work, strength sets, heavy sessions, and deadlifts inside conditioning circuits.
Deadlifts Calorie Calculator
Deadlift technique / warm-up sets for 30 minutes
133 kcal
MET 3.5 · 73 kg · 267 kcal/hour
Deadlifts Calories by Intensity
Choose the row that best matches your real session. The same activity can produce very different calorie estimates depending on pace, resistance, hills, rest time, equipment, and how continuous the effort is.
| Style / Intensity | MET | Code | 155 lb: 30 min | Your 15 min | Your 30 min | Your 60 min | Use When |
|---|---|---|---|---|---|---|---|
| Deadlift technique / warm-up sets | 3.5 | - | 129 kcal | 67 kcal | 133 kcal | 267 kcal | Use for light technique work, warm-ups, or low-density sessions with long breaks. |
| Deadlift strength sets with rest | 5 | - | 185 kcal | 95 kcal | 191 kcal | 381 kcal | Use for typical strength training where heavy sets are separated by full rest. |
| Heavy deadlift session | 6 | - | 221 kcal | 114 kcal | 229 kcal | 457 kcal | Best default for demanding barbell deadlift work with moderate total density. |
| Deadlifts inside conditioning circuit | 8 | - | 295 kcal | 152 kcal | 305 kcal | 610 kcal | Use only when deadlifts are part of a fast circuit with short transitions. |
MET estimates are planning values, not lab measurements. Track the same activity consistently over time rather than treating a single calorie number as exact.
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. Metric benchmark: a 95 kg person burns about 175 kcal in 30 minutes or 349 kcal in 60 minutes at the selected MET value of 3.5.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 100 kcal | 200 kcal |
| 140 lbs (64 kg) | 117 kcal | 233 kcal |
| 160 lbs (73 kg) | 133 kcal | 267 kcal |
| 180 lbs (82 kg) | 150 kcal | 300 kcal |
| 200 lbs (91 kg) | 167 kcal | 333 kcal |
| 210 lbs (95 kg) | 175 kcal | 350 kcal |
| 220 lbs (100 kg) | 183 kcal | 367 kcal |
| 250 lbs (113 kg) | 208 kcal | 417 kcal |
What 133 Calories Looks Like in Food
After 30 minutes of deadlifts, you would have burned the equivalent of:
1.7x Egg
78 cal each
1.4x Apple
95 cal each
1.3x Banana
105 cal each
1.1x Glass of Wine
125 cal each
1x Can of Soda
140 cal each
0.6x Chocolate Bar
235 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
Deadlift technique / warm-up sets has a MET (Metabolic Equivalent of Task) value of 3.5. This means deadlift technique / warm-up sets burns 3.5 times more energy than sitting at rest. The formula used is: calories = MET x 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing deadlift technique / warm-up sets for 1 hour would burn approximately 257 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Deadlifts MET Values by Sub-Activity (Compendium of Physical Activities)
The 2024 Compendium of Physical Activities (Ainsworth et al., updated from 2011) breaks deadlifts into specific sub-activities, each with its own MET value reflecting the metabolic cost of that movement pattern. Use the table below to match your training to a closer estimate.
| Sub-activity | MET | Compendium Code | Calories / 30 min (160 lbs) | Notes |
|---|---|---|---|---|
| Deadlift technique / warm-up sets | 3.5 | — | 133 | Use for light technique work, warm-ups, or low-density sessions with long breaks. |
| Deadlift strength sets with rest | 5 | — | 191 | Use for typical strength training where heavy sets are separated by full rest. |
| Heavy deadlift session | 6 | — | 229 | Best default for demanding barbell deadlift work with moderate total density. |
| Deadlifts inside conditioning circuit | 8 | — | 305 | Use only when deadlifts are part of a fast circuit with short transitions. |
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 standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use deadlift technique / warm-up sets at MET 3.5. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For deadlift technique / warm-up sets with a MET value of 3.5, 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 133 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 selected MET value of 3.5 for deadlift technique / warm-up sets 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
~229 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~457 cal / 30 min (160 lbs)
Circuit Training
MET 7.5 · High · Strength
~286 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~133 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~191 cal / 30 min (160 lbs)
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View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate deadlifts calorie burn: The MET (Metabolic Equivalent of Task) value of 6 for deadlifts comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for deadlifts: 6 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated 2026 · MET values per Compendium of Physical Activities
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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 133 calories during 30 minutes of deadlifts. This is based on a MET value of 3.5 for deadlift technique / warm-up sets. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of deadlifts?
The default MET (Metabolic Equivalent of Task) value for deadlifts is 6, while the selected training style uses MET 3.5. This means deadlift technique / warm-up sets burns 3.5 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?
Deadlifts has a selected MET value of 3.5, which means it burns a moderate amount of calories. A 160-lb person burns about 267 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular deadlifts combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during deadlifts?
Body weight significantly impacts calorie burn during deadlifts. At the selected MET value of 3.5, a 120-lb person burns about 100 calories in 30 minutes, while a 250-lb person burns approximately 208 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.