🏋️ Deadlift Calories Burned Calculator
Calculate calories burned during deadlift training sessions
Enter your workout details to get personalized tips!
How Many Calories Burned During Deadlifts?
A typical deadlift session burns 150-350 calories depending on your body weight, the weight lifted, number of sets/reps, and rest periods. For a 180 lb (82 kg) person performing 5 sets of 5 reps at 315 lbs with 90-second rest, expect to burn approximately 85-120 calories during the actual lifting, plus additional calories during rest periods and the elevated metabolism afterward. Deadlifts are among the highest calorie-burning weight training exercises because they recruit more muscle mass than any other single movement.
Unlike isolation exercises or cardio, deadlifts create a significant afterburn effect (EPOC)—your metabolism stays elevated for 24-72 hours post-workout. This means the calories calculated above are just the beginning. Heavy deadlift sessions can increase your total daily energy expenditure by 5-15% for days afterward, making them exceptionally effective for fat loss and body composition.
The Calorie Calculation Formula
Example: 82 kg person × 7.8 MET (heavy conventional) × 2.5 min work time = (7.8 × 3.5 × 82) ÷ 200 × 2.5 = 28 calories (work only) + rest period calories
The MET (Metabolic Equivalent of Task) for deadlifts ranges from 4.5-8.0 depending on variation and intensity. Our calculator adjusts the base MET based on your relative intensity (weight lifted ÷ body weight), providing more accurate results than generic “weight lifting” estimates.
Why Deadlifts Burn More Calories Than Other Exercises
The deadlift is the “king of exercises” for calorie expenditure because it activates more muscle mass simultaneously than any other movement. While burpees have a higher per-minute calorie burn, deadlifts create superior metabolic adaptations and afterburn effects. Here’s why:
⚡ The Afterburn Advantage
A heavy deadlift session creates EPOC (Excess Post-Exercise Oxygen Consumption) that can last 24-72 hours. While our calculator shows calories burned during the workout, the total metabolic impact is 2-3x higher when including afterburn. This is why deadlifts are superior for long-term fat loss compared to steady-state cardio.
Deadlift Variations: Which Burns the Most Calories?
Not all deadlifts are created equal for calorie burn. Variations with greater range of motion (ROM) and more muscle recruitment burn more calories per rep. Here’s how they compare based on MET values and biomechanical demands:
Calorie Optimization Strategy: If calorie burn is your primary goal, choose variations with greater ROM (snatch grip, deficit) and train with moderate weights (60-75% of 1RM) for higher rep ranges (8-12 reps). This maximizes time under tension and metabolic stress without requiring excessive recovery.
Volume vs. Intensity: What Burns More Calories?
The age-old debate: heavy singles or high-rep sets? For raw calorie burn during the workout, volume wins. But for total metabolic impact (including EPOC), intensity matters more. Here’s how different training styles compare:
💡 The Sweet Spot for Calorie Burn
For maximum total calorie expenditure (session + EPOC), train at 70-80% of your 1RM for 5-8 reps. This intensity is heavy enough to create significant EPOC while allowing enough volume to burn meaningful calories during the workout. Use our training volume calculator to optimize your programming.
Deadlift Strength Standards: Where Do You Rank?
Your relative deadlift strength (weight lifted ÷ body weight) directly impacts calorie burn—heavier lifts relative to body weight create greater metabolic stress. Our calculator adjusts MET values based on this ratio. Here are the standards used:
Male Deadlift Standards
Female Deadlift Standards
Progression tip: Most lifters can add 5-10 lbs per week to their deadlift for the first 6-12 months of training. After that, progress slows to 5-10 lbs per month. Track your progress with our 1RM calculator to plan your training cycles effectively.
Frequently Asked Questions
How many deadlifts burn 100 calories?
For a 180 lb person lifting 225 lbs, approximately 60-80 reps (including rest periods) would burn 100 calories. This could be 8 sets of 8-10 reps with 90-second rest. However, the real calorie benefit comes from EPOC—that same workout creates an additional 50-100 calories of afterburn over the next 24 hours.
Are deadlifts better than cardio for fat loss?
For long-term fat loss, yes. While 30 minutes of running burns more calories during the activity (~300-400 cal), deadlifts create EPOC that elevates metabolism for 24-72 hours. More importantly, deadlifts build muscle mass, which increases your basal metabolic rate permanently. Each pound of muscle burns ~6 calories daily at rest.
Why does the calculator include rest periods?
Rest periods between sets still burn calories—your heart rate remains elevated, and your body is actively recovering. We use a MET of 2.0 for standing rest (vs. 1.0 for sitting). A typical 5×5 deadlift session with 90-second rest includes ~6 minutes of rest time, adding 15-25 calories to your total.
Should I do more reps or heavier weight for calories?
Both have value. Higher reps (10-15) at moderate weight burn more calories during the workout. Heavier weight (3-5 reps) at higher intensity creates more EPOC. For optimal total calorie expenditure, alternate between phases: 4-6 weeks of hypertrophy (8-12 reps), then 4-6 weeks of strength (3-6 reps).
How often should I deadlift for maximum calorie burn?
1-2 times per week is optimal for most lifters. Deadlifts are highly taxing on the central nervous system and require 48-72 hours for full recovery. More frequent deadlifting leads to diminishing returns and injury risk. On non-deadlift days, train other movements like squats, lunges, or push-ups.
Does body weight affect deadlift calorie burn?
Yes, significantly. Heavier individuals burn more calories per rep because they’re moving more total mass (body weight + barbell). A 220 lb person burns approximately 20-25% more calories than a 180 lb person doing the same workout. However, relative intensity (weight lifted ÷ body weight) matters more for EPOC and metabolic adaptations.
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.
