Calories Burned per Rep Calculator

Calories burned per rep vary widely based on exercise type, intensity, and individual factors. On average, a single repetition can burn approximately 0.1 to 2 calories, but this can be higher or lower depending on the specific exercise and the person’s weight, fitness level, and effort during the movement.

Exercise	Calories Burned per Rep (approx.)
Push-Up	0.5 – 1.0
Sit-Up	0.5 – 1.0
Squat	0.5 – 1.0
Lunges	0.5 – 1.0
Bicep Curl (with weights)	0.5 – 1.0
Tricep Extension (with weights)	0.5 – 1.0
Deadlift (with weights)	1.0 – 2.0
Bench Press (with weights)	0.5 – 1.0
Lat Pulldown (with weights)	0.5 – 1.0
Running (1 rep = 100 meters)	1.0 – 2.0
Cycling (1 rep = 1 kilometer)	1.0 – 2.0
Burpees	1.0 – 1.5
Jump Squats	1.0 – 1.5
Mountain Climbers	1.0 – 1.5
Jumping Jacks	0.5 – 1.0
Plank	0.2 – 0.4
Russian Twists	0.3 – 0.6
High Knees	0.5 – 1.0
Jump Rope (1 rep = 1 jump)	0.1 – 0.2
Bicycle Crunches	0.3 – 0.6
Leg Raises	0.3 – 0.6
Dumbbell Shoulder Press	0.5 – 1.0
Dumbbell Bicep Curl	0.3 – 0.6
Dumbbell Tricep Extension	0.3 – 0.6
Plank Jacks	0.4 – 0.8
Side Plank	0.3 – 0.6
Side Plank with Hip Dips	0.4 – 0.8
Leg Press (with weights)	0.5 – 1.0
Bench Step-Up (with weights)	0.5 – 1.0
Standing Calf Raises	0.3 – 0.6
Box Jumps	1.0 – 2.0
Wall Sit	0.2 – 0.4
Shoulder Press (with weights)	0.5 – 1.0
Bent-Over Rows (with weights)	0.5 – 1.0
Leg Curls (with weights)	0.4 – 0.8
Glute Bridges	0.4 – 0.8
Kettlebell Swings	0.8 – 1.2
Weighted Lunges	0.6 – 1.0
Barbell Squat	0.6 – 1.0
Barbell Deadlift	0.8 – 1.2
Barbell Bench Press	0.6 – 1.0
Pull-Ups	1.0 – 2.0
Chin-Ups	1.0 – 2.0
Barbell Curl	0.5 – 1.0
Tricep Dips	1.0 – 1.5
Hammer Curls (with weights)	0.5 – 1.0
Incline Bench Press	0.6 – 1.0
Decline Bench Press	0.6 – 1.0
Side Raises (with weights)	0.4 – 0.8
Skull Crushers (with weights)	0.5 – 1.0
Front Raises (with weights)	0.4 – 0.8
Burpee Box Jumps	1.5 – 2.5
Clean and Press	0.8 – 1.2
Turkish Get-Ups	0.8 – 1.2
Battle Ropes	1.0 – 2.0
Rowing Machine	1.0 – 2.0
Stair Climbing	1.0 – 2.0
Swimming (1 rep = 1 stroke)	0.2 – 0.6
Jumping Lunges	0.8 – 1.2
Box Jumps (with weights)	1.5 – 2.5
Bear Crawls	0.5 – 1.0
Single-Leg Squats	0.5 – 1.0
Tuck Jumps	1.0 – 2.0

How many calories does 1 rep burn?

The number of calories burned during 1 repetition (1 rep) of an exercise can vary depending on various factors, including the specific exercise, the intensity of the effort, the individual’s weight, age, and metabolism.

In general, the number of calories burned during a single repetition of most exercises is relatively small. It’s the total number of repetitions and sets that contribute to the overall calorie burn during a workout session.

For example, a single repetition of a basic strength training exercise like a bicep curl or a squat may burn only a few calories, typically in the range of 1 to 5 calories. However, performing multiple sets with higher repetitions can increase the overall calorie expenditure for that exercise.

If you want to estimate the total calorie burn for a workout, you can use various fitness tracking tools or calculators that take into account the exercise type, duration, and other individual factors. Keep in mind that these estimates are rough approximations and may not be entirely accurate for everyone.

How do you calculate how many calories you burn lifting?

Calculating the number of calories burned while lifting weights or engaging in strength training exercises can be somewhat challenging because it depends on several factors. However, there are a few methods you can use to estimate the calorie burn:

1. Metabolic Equivalents (METs): MET is a unit used to estimate the energy expenditure of various activities. The American College of Sports Medicine (ACSM) provides MET values for different exercises. For example, lifting weights may have a MET value of around 3-6, depending on the intensity. You can then use your body weight and the duration of your workout to estimate the calories burned. The formula is:Calories Burned = MET value × Body Weight (in kg) × Duration of Exercise (in hours)For example, if you weigh 70 kg and lift weights for 1 hour with a MET value of 4, the calculation would be:Calories Burned = 4 × 70 × 1 = 280 calories
2. Online Calorie Calculators: Several online calculators and fitness apps provide estimates of calorie burn for specific exercises. You can enter the type of strength training exercise, your weight, and the duration of the workout to get an estimate.
3. Fitness Trackers and Heart Rate Monitors: Some advanced fitness trackers and heart rate monitors can estimate calorie burn during strength training based on your heart rate and other metrics. These devices are usually more accurate than simple calculations but may not be entirely precise.
4. BMR and EPOC: Weight lifting can also contribute to an increase in Excess Post-Exercise Oxygen Consumption (EPOC), commonly known as the afterburn effect. This is the extra calories burned after a workout as your body returns to its resting state. However, accurately measuring EPOC is challenging and requires specialized equipment.

Remember that these are all estimates, and actual calorie burn can vary from person to person. The most accurate way to determine your individual calorie burn during lifting is to undergo a comprehensive metabolic analysis with the help of a fitness professional or exercise physiologist. They can provide personalized assessments and recommendations based on your specific body composition and fitness level.

How many calories does 1 rep deadlift burn?

Calculating the exact number of calories burned during a single rep of deadlift is quite challenging as it depends on various factors, including the person’s body weight, intensity of the lift, and other individual variables. However, I can provide you with an estimate.

On average, a single repetition of a deadlift burns around 1-2 calories per kilogram of body weight. So, if you weigh 70 kilograms (154 pounds), a single rep of deadlift might burn approximately 70-140 calories.

How many calories do I burn at 150 bpm?

Heart rate (beats per minute or bpm) can be used as an indicator of the intensity of physical activity, but it alone is not enough to accurately determine the number of calories burned. The number of calories burned during any activity depends on various factors, including your body weight, age, gender, fitness level, and the specific activity you are performing.

To get a more accurate estimate of the calories burned at 150 bpm, you would need to engage in a specific physical activity or exercise and then measure your heart rate continuously throughout the activity. Afterward, you can use this information along with your personal details to calculate the approximate number of calories burned.

If you have a fitness tracker or heart rate monitor, it can help you track your heart rate during exercise and provide a more accurate estimation of calorie burn based on your specific situation. Alternatively, there are online calculators and smartphone apps that can help you estimate the calories burned based on the activity, duration, and your personal details.

Do high reps burn fat?

Yes, high-repetition exercises can contribute to burning fat and aiding in weight loss. When you perform high-rep exercises, especially with resistance training, it can increase your heart rate and energy expenditure, which in turn can help you burn calories and fat.

Here’s how it works:

1. Increased Caloric Expenditure: Performing high-repetition exercises requires sustained effort over a longer period. This prolonged effort increases your total energy expenditure during the workout, leading to more calories burned compared to low-rep exercises.
2. EPOC (Excess Post-Exercise Oxygen Consumption): High-repetition workouts can create a higher level of EPOC, commonly known as the “afterburn effect.” After intense exercise, your body requires additional oxygen to restore metabolic balance, which can lead to an increased calorie burn even after the workout.
3. Muscle Activation and Maintenance: High-rep exercises can help maintain and build lean muscle mass. Muscle tissue requires more energy to sustain than fat tissue, so having more muscle can increase your resting metabolic rate, leading to more fat burning throughout the day.
4. Enhanced Fat Metabolism: High-rep resistance training can improve your body’s ability to use fat as a fuel source during exercise, promoting fat burning.

While high-rep exercises can contribute to fat burning, it’s essential to combine them with a balanced diet and other forms of physical activity. A well-rounded fitness routine that includes strength training, cardiovascular exercise, and flexibility work will yield better overall results for fat loss and improved fitness.

Also, keep in mind that individual factors like age, metabolism, and genetics play a role in how your body responds to exercise and fat loss. Consulting with a fitness professional or a healthcare provider can help you design a personalized workout plan based on your goals and health status.

Do faster reps burn more calories?

Faster reps can lead to a higher calorie burn compared to slower reps, but it’s not the sole determinant of total calories burned during exercise. The calorie burn depends on various factors, including the exercise type, intensity, duration, and your body composition.

Faster reps, especially when combined with higher intensity exercises, can increase your heart rate and energy expenditure, leading to more calories burned per unit of time. The faster you perform repetitions, the more work your muscles do in a given period, which can contribute to a higher calorie burn during the workout.

However, it’s essential to consider the trade-off between speed and proper form. While faster reps may increase calorie burn, sacrificing proper form can increase the risk of injury and reduce the effectiveness of the exercise. Maintaining proper form is crucial for maximizing muscle engagement and ensuring that you are targeting the intended muscle groups effectively.

Additionally, other factors like resistance, muscle engagement, and the overall intensity of the exercise play a significant role in calorie burn. Exercises that engage larger muscle groups or involve more muscles simultaneously tend to burn more calories overall, regardless of the speed of reps.

Ultimately, the most effective approach to burning calories and achieving fitness goals is to have a well-rounded workout routine that includes a mix of exercises at varying intensities and speeds. It’s best to combine cardio exercises, strength training, and flexibility work to optimize overall fitness and calorie expenditure. Always consider your individual fitness level and consult with a fitness professional to design a workout plan that aligns with your goals and abilities.

Is 12 reps good for weight loss?

Performing 12 reps during weight training can be beneficial for weight loss, but it’s just one piece of the puzzle. Weight loss is primarily influenced by creating a calorie deficit, where you burn more calories than you consume. Here’s how 12 reps can contribute to weight loss:

1. Caloric Expenditure: Performing a set of 12 reps with appropriate resistance can increase your heart rate and energy expenditure during the workout, leading to more calories burned compared to lower-rep sets.
2. Muscle Building: Higher-rep sets, like 12 reps, can help promote muscle growth and maintenance. Having more lean muscle mass can increase your resting metabolic rate, meaning you burn more calories even at rest, thus supporting weight loss.
3. Fat Metabolism: Resistance training, including sets of 12 reps, can improve your body’s ability to use fat as a fuel source during and after exercise, promoting fat burning.

However, it’s essential to remember that weight loss is not solely dependent on the number of reps you perform during weight training. Here are some other key considerations:

1. Nutrition: A healthy and balanced diet is crucial for weight loss. Even with an effective workout routine, if you consume more calories than you burn, you may struggle to lose weight.
2. Overall Workout Routine: While higher-rep sets are beneficial, incorporating a mix of exercises, including strength training, cardiovascular workouts, and flexibility exercises, can lead to better weight loss results.
3. Consistency and Intensity: Consistently sticking to your workout routine and gradually increasing the intensity of your workouts can help you achieve better weight loss results over time.
4. Individual Factors: Everyone’s body responds differently to exercise and nutrition. Factors such as age, metabolism, genetics, and overall health play a role in weight loss success.

In summary, including sets of 12 reps in your weight training routine can be a helpful component of a weight loss plan. However, it’s essential to combine it with a balanced diet, other forms of exercise, and a consistent approach to achieve your weight loss goals effectively. If you have specific weight loss targets or health concerns, it’s advisable to consult with a fitness professional or a healthcare provider for personalized guidance.

Is 1 rep enough to Build muscle?

Building muscle typically requires more than just one repetition (1 rep) of an exercise. While a single repetition can engage your muscles and provide some stimulus, it’s not sufficient to trigger significant muscle growth or hypertrophy.

To build muscle effectively, you need to apply progressive overload to your muscles over time. Progressive overload means gradually increasing the demands on your muscles by lifting heavier weights or performing more repetitions over successive workouts. This sustained stress on the muscles encourages them to adapt and grow stronger.

Generally, strength training programs for muscle growth involve performing multiple sets of an exercise, usually in the range of 6 to 12 repetitions per set. This rep range is considered optimal for hypertrophy. However, some individuals may benefit from different rep ranges based on their goals and preferences.

Here are some key points to keep in mind for building muscle:

1. Repetition Range: Aim for around 6 to 12 repetitions per set to target hypertrophy. Lower reps with higher weight focus more on strength development, while higher reps with lower weight focus more on muscular endurance.
2. Sets: Perform multiple sets of an exercise, typically 3 to 5 sets per exercise, with rest intervals between sets.
3. Frequency: Training each muscle group 2 to 3 times per week can be effective for muscle growth.
4. Nutrition: Adequate protein intake, along with a balanced diet, is essential for muscle recovery and growth.
5. Rest and Recovery: Allow your muscles to recover between workout sessions, as muscle growth occurs during the recovery phase.

Does lifting weights burn belly fat?

Yes, lifting weights can help burn belly fat by increasing calorie expenditure, building muscle that boosts metabolism, and promoting fat loss throughout the body. Combine weightlifting with a balanced diet and other exercises for effective belly fat reduction. Spot reduction is not possible; overall fat loss is necessary for reducing belly fat.

Yes, lifting weights can contribute to burning belly fat and reducing overall body fat when combined with a balanced diet and other forms of exercise. Here’s how weightlifting helps with belly fat reduction:

1. Increased Caloric Expenditure: Weightlifting is a form of resistance exercise that can elevate your heart rate and increase energy expenditure during the workout. This increased calorie burn contributes to creating a caloric deficit, which is necessary for losing body fat, including belly fat.
2. Muscle Building and Metabolism: Weightlifting helps build and maintain lean muscle mass. Muscles are metabolically active tissues, meaning they require more energy (calories) to sustain compared to fat tissue. As you build muscle through weightlifting, your resting metabolic rate increases, leading to more calories burned throughout the day, even when you are not exercising.
3. Afterburn Effect: Weightlifting, especially when performed at high intensity, can create an “afterburn” effect known as excess post-exercise oxygen consumption (EPOC). After intense resistance training, your body needs more oxygen to restore its metabolic balance. This leads to an increased calorie burn in the hours following your workout.
4. Hormonal Benefits: Weightlifting can positively impact hormones like testosterone and growth hormone, which play essential roles in fat metabolism and muscle development.

However, it’s important to note that spot reduction (targeting fat loss from specific areas like the belly) is not possible through exercise alone. Fat loss occurs throughout the body as a whole and is influenced by genetics, age, hormones, and overall lifestyle.

For effective belly fat reduction, consider combining weightlifting with a well-balanced diet that supports your fitness goals. Incorporate cardiovascular exercise for additional calorie burn and overall health benefits. High-intensity interval training (HIIT) and other forms of aerobic exercise can complement weightlifting to enhance fat loss.

FAQs

1. Do high reps burn fat? Yes, high-rep exercises can contribute to burning fat and aiding in weight loss. They increase calorie expenditure and can promote fat metabolism.

2. Do faster reps burn more calories? Faster reps can lead to a higher calorie burn per unit of time compared to slower reps, but other factors like intensity and muscle engagement also play a role.

3. Does lifting weights burn belly fat? Yes, lifting weights can help burn belly fat when combined with a balanced diet and overall fat loss plan. Building muscle through weightlifting can increase metabolism and aid in fat reduction.

4. Does lifting burn fat or calories? Lifting weights burns both fat and calories. It increases calorie expenditure during the workout and can promote fat loss over time.

5. Does lifting burn enough calories? The number of calories burned during weightlifting depends on various factors, but it can contribute to overall calorie burn when combined with other exercises and a balanced diet.

6. What exercise burns the most calories per rep? Compound exercises that engage multiple muscle groups, like squats or deadlifts, typically burn more calories per rep compared to isolated exercises.

7. How many calories does a 1 rep max squat burn? A 1 rep max squat may burn only a few calories, as it involves lifting the heaviest weight possible for one repetition. The primary focus of a 1 rep max is strength testing, not calorie burn.

8. Is 5 reps on deadlift too much? No, 5 reps on deadlifts is a common rep range used for strength and muscle building. It can be effective if properly programmed into a workout routine.

9. Does sweating burn calories? Sweating itself doesn’t burn a significant number of calories. It is your body’s way of cooling down, but it doesn’t directly lead to fat loss.

10. What BPM burns the most fat? There is no specific BPM (beats per minute) that burns the most fat. Fat burning occurs during various exercise intensities, but lower-intensity workouts tend to rely more on fat as a fuel source.

11. Is 120 bpm fat burning zone? The “fat-burning zone” is a lower-intensity exercise zone, typically around 60-70% of your maximum heart rate. While exercising at 120 bpm may be in the fat-burning zone for some, individual factors can influence this.

12. Is it better to lift heavy or light? Both heavy and light lifting have their benefits. Heavy lifting promotes strength and muscle growth, while lighter lifting with higher reps can improve muscular endurance.

13. Is it better to lift heavy or high reps? The choice between heavy or high-rep lifting depends on your goals. Heavy lifting is more focused on strength and muscle size, while high-rep lifting targets muscular endurance and fat burning.

14. Should I lift heavy or light to lose fat? Both approaches can help with fat loss. Lifting heavy can maintain muscle mass, while high-rep lifting can increase calorie burn and endurance.

15. Is it better to rep slow or fast? The speed of reps can influence muscle engagement and time under tension. Both slow and fast reps can be effective when performed with proper form and control.

16. Why do bodybuilders do fast reps? Bodybuilders may use fast reps to increase training intensity and metabolic stress on muscles, which can contribute to muscle growth.

17. Should I do reps quickly or slowly? Both have their benefits. Varying rep speeds can target different muscle fibers and create different training adaptations.

18. Why am I not losing belly fat but gaining muscle? If you are gaining muscle while not losing belly fat, it could be due to your overall calorie intake or specific training methods. Consider adjusting your diet and exercise routine.

19. What exercise burns the most fat? High-intensity interval training (HIIT), strength training, and aerobic exercises like running and cycling are effective for burning fat.

20. Should I do more cardio or weights to lose belly fat? Combining both cardio and weightlifting is generally more effective for losing belly fat and overall fat loss.

21. What happens if you only lift weights and no cardio? If you only lift weights and don’t do cardio, you may still see muscle development but might miss out on the additional cardiovascular and calorie-burning benefits of cardio exercises.

22. Why am I not losing weight when I lift weights? Several factors can influence weight loss, including diet, overall calorie balance, and metabolism. You may need to evaluate your diet and exercise routine to identify potential reasons.

23. How do you know if your body is burning fat? Signs of burning fat include reduced body measurements, changes in body composition, and a calorie deficit in your diet.

24. What burns fat the fastest? A combination of regular exercise, a balanced diet, and an appropriate calorie deficit is the most effective way to burn fat.

25. Can I lose weight by lifting weights only? While lifting weights can contribute to weight loss, a comprehensive approach that includes diet and cardio exercises is more effective for sustainable weight loss.

26. Why don’t I burn many calories lifting weights? The number of calories burned during weightlifting depends on factors like workout intensity, duration, and individual characteristics. Lifting weights may not burn as many calories as high-intensity cardio exercises.

27. What burns stomach fat? There’s no way to target fat loss in a specific area. Overall fat loss through a combination of diet and exercise is necessary to reduce stomach fat.

28. How many reps to get shredded? There is no specific rep range to get shredded. Combining proper nutrition, calorie control, and consistent exercise is key to achieving a shredded appearance.

29. Do you burn more calories with heavier weights or more reps? Both heavier weights and higher reps can contribute to calorie burn, but heavier weights can create more muscle damage and metabolic stress, leading to a higher post-workout calorie burn.

30. How many calories does a 1 minute plank burn? Planks engage various muscle groups, but the calorie burn is relatively low compared to more intense exercises.

31. Does 30 jump squats burn 100 calories? The calorie burn from 30 jump squats can vary depending on factors like body weight and effort, but it’s generally lower than 100 calories.

32. How to reduce 5,000 calories a day? A reduction of 5,000 calories a day is not advisable and can be dangerous. Extreme calorie deficits are not sustainable or healthy.

33. What is the safest rep range? The safest rep range depends on your fitness level and goals. Generally, a range of 6-12 reps per set is considered safe for most individuals.

34. Is 3 sets of 3 reps enough for deadlift? Three sets of three reps can be sufficient for strength development, but it may not be ideal for muscle hypertrophy.

35. Do deadlifts build mass? Deadlifts are an effective compound exercise that can contribute to overall muscle mass development, especially in the lower back, glutes, hamstrings, and traps.

36. Is it OK if I don’t sweat during a workout? Sweating during a workout is not a strict indicator of exercise intensity or effectiveness. Some people naturally sweat more than others.

37. Does sleeping burn calories? Yes, the body burns calories during sleep to maintain basic bodily functions.

38. Do you burn more calories being cold or hot? The body burns slightly more calories in cold environments as it works to maintain body temperature. However, the difference is relatively small.

39. Is 170 bpm bad when exercising? A heart rate of 170 bpm during exercise can be high, but its safety depends on your age, fitness level, and the type of exercise you are doing.

40. What is my fat burning zone? The fat-burning zone is typically around 60-70% of your maximum heart rate. This range may vary based on individual factors.

41. Does anxiety burn calories? Anxiety can increase stress hormones, which may slightly raise calorie expenditure, but it’s not a recommended method for weight management.

42. How do I put my body in fat burning mode? To encourage fat burning, create a calorie deficit through a combination of diet and exercise and engage in regular physical activity.

43. What is a good resting heart rate by age? Resting heart rate varies with age, but a typical range for adults is 60-100 beats per minute.

44. At what BPM do you start burning fat? Fat burning occurs at various heart rate levels, but generally, it increases at lower-intensity exercise, typically around 60-70% of your maximum heart rate.

45. How many reps is too many? The number of reps considered “too many” depends on individual factors like fitness level and exercise goals. Generally, exceeding 20-25 reps per set is uncommon.

46. How many reps to build muscle? Typically, performing 6 to 12 reps per set is considered optimal for building muscle.

47. Is it better to do more reps or sets? Both reps and sets are important for muscle development. It’s essential to find the right balance for your goals and fitness level.

48. How heavy should I lift to build muscle? Lift weights that challenge your muscles within the 6 to 12 rep range. The weight should be heavy enough that you reach muscle fatigue by the last few reps.

49. Do high reps make you leaner? High-rep sets can promote fat burning and muscular endurance, which may contribute to a leaner appearance when combined with proper nutrition.

50. How long should I rest between sets? Rest periods between sets vary based on your training goals. Generally, 1-3 minutes of rest is typical for strength training, while shorter rests are common for muscular endurance and fat loss.

51. What is the best rep range for fat loss? A rep range of 10 to 15 can be effective for fat loss, as it combines muscle building and increased calorie burn.

52. Does low weight high reps burn more calories? High-rep, low-weight exercises can contribute to increased calorie burn and endurance, but overall calorie burn also depends on workout duration and intensity.

53. Why do bodybuilders do fast reps? Bodybuilders may use fast reps to increase training intensity, create muscle fatigue, and promote hypertrophy.

54. Do slow reps burn fat? Slow reps can be effective for fat burning, especially when combined with high resistance and a balanced diet.

55. Is it better to do reps slow or fast? Both slow and fast reps have their benefits, and a combination of both can be effective in a workout routine. Varying rep speeds can target different muscle fibers and create different training adaptations.