How many calories do 45 minutes of strength training burn?

At 70 kg about 245 kcal total energy with compound lifts, about 170 kcal at a moderate pace.

Does strength training burn less than jogging?

Per hour, yes: compound lifts are 5.0 MET, jogging at 8 km/h 8.5 MET. At 70 kg that is about 325 against about 555 kcal.

How do I burn more calories in strength training?

With shorter rests, exercises for large muscle groups and circuits. Circuit training burns about 40 % more per hour than moderate machine training, kettlebell swings almost three times as much.

Calories burned by sportCalories burned

Calories burned strength training

By Thomas Freimoser · Updated: October 26, 2026

Strength training burns less per hour than running or cycling – mainly because of the rest between sets. Shorter rests get clearly more out of it.

Short answer

At 70 kg you burn about 325 kcal per hour with compound lifts, about 230 kcal at a moderate 8–15 reps and about 390 kcal training vigorously.

kcal per hour by pace and body weight

Pace / variant	55 kg	70 kg	85 kg	100 kg
moderate, 8–15 reps3.5 MET · Code 02054	205	230	255	280
compound lifts5 MET · Code 02052	290	325	365	400
vigorous6 MET · Code 02050	350	390	435	480

Example person: 35 years, 172 cm · total energy including resting metabolism · rounded to 5 kcal · MET values: Compendium 2024.

Calculate for your bodyHeight, age and sex shift the values by up to 20 %.

What raises the burn

Intensity counts: from moderate to vigorous the burn per hour rises by about 71 %.
Rest costs calories: the Compendium values include the rest between sets. Bodyweight circuit training is 6.0 MET, kettlebell swings 9.8 MET – well above classic machine training.
Back and arms carry the main load. The planner therefore caps strength training at 3 hours a day.

Frequently asked questions

How many calories do 45 minutes of strength training burn?: At 70 kg about 245 kcal total energy with compound lifts, about 170 kcal at a moderate pace.
Does strength training burn less than jogging?: Per hour, yes: compound lifts are 5.0 MET, jogging at 8 km/h 8.5 MET. At 70 kg that is about 325 against about 555 kcal.
How do I burn more calories in strength training?: With shorter rests, exercises for large muscle groups and circuits. Circuit training burns about 40 % more per hour than moderate machine training, kettlebell swings almost three times as much.

In comparison

Similar burn at 70 kg, from the calmest to the most intense variant:

Rowing machine325–475 kcal/h
Nordic walking280–345 kcal/h
Strength training230–390 kcal/h
Walking195–360 kcal/h

And for the 10K Burn Challenge?

With strength training alone it would take 3.1 hours to burn 1,000 kcal. The planner shows how a whole day of 5,000 to 10,000 kcal comes together.

Build a day in the planner

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For healthy, trained adults only. Burning 10,000 kcal in a day is extreme. Drink, eat, rest – and stop immediately at any warning sign. Safety & methodology