Strength Training MET Values 2026 — Compendium of Physical Activities
Short answer: The official 2024 Adult Compendium rows most relevant to strength training are 3.5 MET for multiple-exercise resistance training, 5.0 MET for squat/deadlift-specific effort, 6.0 MET for vigorous lifting, power lifting, or bodybuilding, 7.5 MET for kettlebell circuits with minimal rest, and 9.8 MET for kettlebell swings. Bench, Olympic-style, strongman, and mixed functional sessions do not have one universal code; map them by session density and actual work/rest pattern.
Strength Training Calorie Calculator
Official 2024 Adult Compendium MET rows plus an optional non-Compendium EPOC modeling add-on.
Your Result
463 calories
Vigorous weight lifting / power lifting / bodybuilding for 60 min at 170 lb
Formula: calories = MET x body weight in kg x hours. EPOC is optional because the Compendium rows describe during-activity energy cost, not post-workout recovery.
Source Review: June 5, 2026
- Official rows used: 02054 at 3.5 MET, 02052 at 5.0 MET, 02050 at 6.0 MET, 02055 at 5.8 MET, 02040 at 7.5 MET, 02058 at 9.8 MET, 02056 at 3.0 MET, 02057 at 6.5 MET, 02020 at 7.5 MET, and 02060 at 5.5 MET.
- Do not remap codes: 02063 is a health club exercise class row and 02065 is a stair-treadmill ergometer row in the official 2024 Adult Compendium; they should not be used as Olympic lifting or powerlifting codes.
- Formula: calories = MET x body weight in kilograms x duration in hours.
- Health caveat: These are planning estimates. Pain, dizziness, chest pain, pregnancy, heart disease, high blood pressure, recent injury, diabetes medication, or unusual shortness of breath require individualized medical guidance.
Sources: 2024 Adult Compendium landing page and official 2024 Adult Compendium PDF.
Official 2024 Adult Compendium rows relevant to strength training
| Activity | MET | Compendium Code | Notes |
|---|---|---|---|
| Multiple-exercise resistance training, 8-15 reps at varied resistance | 3.5 | 02054 | Use for normal full-rest lifting when no denser row fits |
| Squats or deadlifts, slow or explosive effort | 5 | 02052 | Closest official row for squat/deadlift-focused strength work |
| Vigorous weight lifting, free weights, machines, power lifting, or bodybuilding | 6 | 02050 | Use for hard barbell or machine sessions averaged over the workout |
| Resistance circuit, reciprocal supersets, peripheral heart action training | 5.8 | 02055 | Use when lifting density stays high and rests are short |
| Circuit training including kettlebells with minimal rest | 7.5 | 02040 | Vigorous mixed circuit row, not a universal kettlebell value |
| Kettlebell swings | 9.8 | 02058 | Specific official row for swing-heavy work |
| Body-weight resistance exercises, general | 3 | 02056 | Squats, lunges, push-ups, crunches at general effort |
| Body-weight resistance exercises, high intensity | 6.5 | 02057 | High-intensity body-weight resistance sessions |
| Vigorous calisthenics | 7.5 | 02020 | Pushups, situps, pull-ups, jumping jacks, burpees, battling ropes |
| Health club exercise, general | 5.5 | 02060 | General gym exercise when workout details are unknown |
Calories burned per hour by body weight
| Body Weight | @ 3.5 MET | @ 5.0 MET | @ 6.0 MET | @ 7.5 MET | @ 9.8 MET |
|---|---|---|---|---|---|
| 120 lb (54 kg) | 190 | 272 | 327 | 408 | 533 |
| 140 lb (63 kg) | 222 | 317 | 381 | 476 | 622 |
| 160 lb (73 kg) | 254 | 363 | 435 | 544 | 711 |
| 170 lb (77 kg) | 270 | 385 | 463 | 578 | 756 |
| 180 lb (82 kg) | 286 | 408 | 490 | 612 | 800 |
| 200 lb (91 kg) | 317 | 454 | 544 | 680 | 889 |
| 220 lb (100 kg) | 349 | 499 | 599 | 748 | 978 |
| 250 lb (113 kg) | 397 | 567 | 680 | 850 | 1111 |
What MET values do and do not capture
- Average session cost. A MET row estimates activity energy cost over the period being logged. It is not the peak effort of the hardest rep.
- Workout density matters. Active lifting time, setup time, rest length, load, tempo, and conditioning can shift the best row for the same exercise name.
- Afterburn is separate. EPOC is not part of the Compendium MET row. If you model it, keep the assumption explicit and modest.
- Medical risk is not measured. MET values estimate energy expenditure only; they do not diagnose pain, heart risk, pregnancy safety, injury risk, fat loss, or muscle gain.
- Use the lower row when rest dominates. Reserve 7.5 MET and 9.8 MET for dense circuits or swing-heavy work, not long-rest barbell sets.
How the Compendium of Physical Activities is maintained
The 2024 Adult Compendium is organized into 22 major headings for adults ages 19-59. Each row provides a physical activity code, description, MET value, and tracking context so researchers, fitness tools, and calorie estimators can use a consistent reference.
Citation: 2024 Adult Compendium of Physical Activities. pacompendium.com/adult-compendium/
Related Calorique resources
- Speed Bag MET (Boxing) — interactive calculator
- Walking, Running, Cycling MET by pace
- TDEE + Calorie Calculator
- BMR vs TDEE Difference Explained
Sources: Official 2024 Adult Compendium landing page and PDF. EPOC is treated as an optional user modeling assumption, not as a Compendium MET row. MET values are population planning estimates; individual results vary by body size, load, rest, tempo, conditioning, and measurement method.