Deadlift Calories Burned Calculator
Calculate calories burned during your deadlift workout based on your weight, intensity, and duration.
How Many Calories Do Deadlifts Burn? 🏋️♂️
Deadlifts can burn between 250-600 calories per hour, depending on weight, intensity, and technique. According to recent research, deadlifts not only burn calories but also significantly improve overall strength, muscle mass, and metabolic rate. A typical 30-minute deadlift session can burn 125-300 calories while building total-body strength.
Deadlift Intensity Levels
Based on the Compendium of Physical Activities and clinical research, here are the different intensity levels:
- Light Deadlifts (5.0 METs): Basic form practice with lighter weights
- Moderate Deadlifts (7.0 METs): Standard working sets with moderate weight
- Heavy Deadlifts (9.0 METs): High-intensity sets with challenging weights
- Power Deadlifts (12.0 METs): Maximum effort with heavy weights
According to NSCA research, varying deadlift styles can optimize both calorie burn and strength gains!
Health Benefits of Deadlifts
According to scientific studies, regular deadlift training offers numerous benefits:
Total Body Strength
- Back strength
- Hip power
- Grip strength
- Core stability
Metabolic Impact
- High calorie burn
- Hormone optimization
- Metabolic boost
- Fat loss potential
Structural Health
- Bone density
- Posture improvement
- Joint health
- Injury prevention
Functional Benefits
- Daily strength
- Better movement
- Athletic power
- Life longevity
Deadlift Calorie Burn List
| Duration | Light (5.0 MET) |
Moderate (7.0 MET) |
Heavy (9.0 MET) |
Power (12.0 MET) |
|---|---|---|---|---|
| 15 minutes | 60-75 calories | 85-105 calories | 110-135 calories | 150-180 calories |
| 30 minutes | 120-150 calories | 170-210 calories | 220-270 calories | 300-360 calories |
| 45 minutes | 180-225 calories | 255-315 calories | 330-405 calories | 450-540 calories |
Calories Burned by Deadlift Type
| Deadlift Variation | MET Value | Calories/Hour (70kg person) | Primary Benefits |
|---|---|---|---|
| Romanian Deadlift | 5.0 | 250-300 cal/hr | Hamstring focus |
| Conventional Deadlift | 7.0 | 350-420 cal/hr | Full-body strength |
| Sumo Deadlift | 9.0 | 450-540 cal/hr | Quad emphasis |
| Power Deadlift | 12.0 | 600-720 cal/hr | Maximum power |
Formula of Calories Burn
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 5.0-12.0 (based on intensity)
- Weight: Your body weight in kilograms
- Duration: Exercise time in minutes
- 3.5: Standard metabolic factor
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References
- Fischer SC, Calley DQ, Hollman JH. Effect of an Exercise Program That Includes Deadlifts on Low Back Pain. J Sport Rehabil. 2021 Feb 24;30(4):672-675. doi: 10.1123/jsr.2020-0324. PMID: 33626500.
- Berglund, L, Aasa, B, Hellqvist, J, Michaelson, J, and Aasa, U. Which patients with low back pain benefit from deadlift training? The Journal of Strength and Conditioning Research 29(7): 1803- 1811, 2015.
- Holmes, Clifton. (2019). Understanding the deadlift and its variations. ACSMʼs Health & Fitness Journal. 24. 10.1249/FIT.0000000000000570.
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
