Calories Burned Deadlifting : How Many Can You Burn in One Workout?

How many calories burned deadlifting in one workout?

The deadlift is an ultra-powerful way to transform your body from fat to fit. And to increase your overall body strength.

You target the major muscle groups of your entire body with the deadlift. Even without knowing how many calories you burn doing the deadlift.

Nevertheless, to calculate the number of calories you burn, use the following three simple steps.

Note that this article is for informational purposes only and not for medical advice.

3 Simple Steps to Calculate the Amount of Calories Burned Deadlifting

1. MET – Metabolic Equivalent of a Task

The first step to calculate how many calories you burn with any physical activity is to know the METs. The Metabolic Equivalent of a Task (METs) will tell you how many calories you burn per hour of exercise per one kilogram of body weight.

According to the Compendium of Physical Activities, the MET for strength training exercises such as powerlifting, weight lifting, and bodybuilding with vigorous effort is 6.0.

The METs of squats, bench press, and deadlifting are all 6.0. Remember that number.

2. Determine your Weight in Kilograms

The second step to calculate how many calories you burn deadlifting is to find your weight in kilograms. All you need to do is divide your weight in pounds by 2.2.

If you weigh 195.7 pounds, the average weight of a man in the US ¹, divide this number by 2.2, which leaves you with 88.95 kilograms. Once you know your weight in kilograms, you can now move to the next step’s formula.

3. Use the METs Formula to Measure Calories Burned Deadlifting

The METs formula is:

• Calories burned during deadlifting (or any other physical activity) = METs x weight in kg x time in hours.

If you do not work out for an hour, then express this number as .5 for 30 minutes or .25 for a 15-minute workout.

A proper deadlift workout with at least some warm-up will take at least 15 minutes, if not 30 minutes. If you do a full powerlifting workout of squats, bench press, and deadlift, you can expect to spend at least one hour. Using our example of a 180 pound (81.8kg) individual, we can plug in our numbers to the formula.

• Calories burned = METs of 6.0 for powerlifting x 88.95kg x time (1 hour or .5 for 30 minutes or .25 for 15 minutes)
• 6.0 x 88.95 x 1 = 533.7 calories burned deadlifting (assuming an hour-long powerlifting workout).
• If you did a deadlift workout in 30 minutes, your formula would be 6.0 x 88.95 x .5 = 266.85 calories burned deadlifting.

Weightlifting vs. Cardio, which will burn calories the most?

4. A Sample 500 Calorie Burning Deadlift Workout

You burn more than 500 calories with a one-hour deadlifting workout. Of course, this depends on your weight (see the formula above). Besides calories burned deadlifting, you also have to consider the muscle-building value of full-body exercises.

Anyone who has done a full powerlifting workout knows how intense it is. For example, imagine that you start with squats:

Sample Squat Workout

• 55 x 10 squats to warm up.
• 100 x 5 to warm up.
• 120 x 8 x 3 sets for your squat workout.
• 130 x 5 box squats.
• 135 x 5 box squats.
• Note: a box squat helps you build strength for the upper portion of your squat.

It would help if you rested 3 to 5 minutes between sets to regain your energy in the above squat workout pattern. After squats, since you warmed up your legs, it is a good idea to move to the deadlift.

Sample Deadlift Workout

• 145 pounds x 5 deadlifts to warm up
• 175  x 3 to warm up
• 195 x 8 x 2 sets for your deadlift workout

Your rest in between deadlift sets is also in the 3 to 5-minute range. By this point in your deadlift workout, your legs will feel like jello. For all these sample workouts, plug in your numbers, whether they are less or more.

The point is not how much weight you lift, but instead that you squat, deadlift, or bench press with proper form, whether light or heavy weights. After squats and deadlifts, you end your powerlifting workout with the bench press.

Sample Bench Press Workout

• 55 lbs x 12 bench presses to warm up.
• 125 x 6 to warm up.
• 135 x 2 to warm up.
• 155 x 8 for your bench press workout.
• If you are strong enough to increase the weight, do so.
• 160 x 8 to finish the main bench press workout.

A nice touch at the end of your bench press workout is to do 3-second pause bench presses.

A 3-second bench press pause helps you get stronger to explode the weight off of your chest.

In the 3 second pause, you lower the weight to your chest, leave it on your chest for 3 seconds, and then press.

For example:

• 145 x 5 bench presses with a 3-second pause on your chest.
• 140 x 5 with a 3-second delay on your chest.

You might have to lower the weight as in the above example at this point in your bench press workout.

Why?

Just try the above powerlifting workout yourself and see. Remember to take a deep breath and hold before and while the weight lowers to your chest. Otherwise, you might not be strong enough to push the weight off your chest.

Also, never do 3-second pauses without a spotter.

5. Number of Calories Burned Deadlifting is Not Critical 

Do you need to track the number of calories burned deadlifting for weight loss? The answer is no; you do not need to know how many calories you eat or burn for body transformation. That might sound like heresy in our calorie counting culture, but it is the truth.

You do not need a calorie calculator to get fit.

Yes, counting calories is a good start when you have no clue why you are fat, even if you think you do not eat that much. And counting calories comes into play if you are working on gaining weight as muscle mass. For example, if you are preparing for powerlifting, wrestling, or athletic competition, which uses a weight class.

But the secret to body transformation is not just about calculating calories. The key is your meals’ consistency, the quality food you eat, learning great form, and sticking to your strength training workouts.

Get Chef-prepared, healthy meals delivered weekly

If you want to lose weight and get fit, then you need a plan. Every significant goal starts with a plan.

Deadlifting is a tremendous asset when you want to get leaner, more muscular, and even rebuild your life.

Deadlifts may not burn as many calories per hour as running, but deadlifting and all intense compound movements have a significant long-term effect on the number of calories burned.

Because deadlifts, squats, bench press, and other resistance exercises increase your lean muscle tissue.

When you build more lean muscle tissue, you increase your metabolism, which translates to more calories burned, even when you are not in the gym.

The following video will increase your understanding of why deadlifting will build more muscle and burn more body fat than traditional cardio.

Which is the best way to burn fat? Weight training or Cardio?

Calories Burned Deadlifting – Final Thoughts

You now know how to calculate the number of calories you burn deadlifting and the calories burned in any other physical activity with a Metabolic Equivalent Task (METs).

You also have a simple deadlift workout routine that will take you at least an hour, if not more. And you now know that deadlifts are a great way to burn up to 500 calories in an hour. Use this beginner deadlift routine as part of your 12-week beginner deadlift program.

If you ask yourself – “how many calories do I burn deadlifting?”

The number of calories burned depends on your weight, the time spent on strength training, and the intensity.

For example, if you are a 180-pound man, the answer is:

6.0 x 88.95 x 1 = 533.7 calories burned deadlifting (assuming an hour-long deadlift workout)

While you learned that the METs of deadlifting are 6.0, the METs of circuit training are 8.0.

All you have to do is reduce your rest time between sets or increase the weight to up the intensity.

Do Deadlifts Burn Belly Fat?

You can often turn to many different exercises for fat loss, such as; aerobic exercises like brisk walking or anaerobic workouts like weight lifting.

However, while aerobic exercise burns energy during the activity, anaerobic exercise like lifting weights continues to burn energy even after completing your resistance training workout.

Even better, weight training fuels muscle growth, and because more muscle burns calories, weight lifting turns out to be an excellent method of weight loss.

When it comes to resistance exercise selection, the standard deadlift is one of the best exercises you can choose to build muscle, increase your energy expenditure, and burn fat simultaneously.

Use this knowledge of the calories burned deadlifting to motivate yourself to plan and stick to your deadlift workouts, week in and week out.

Deadlifts are a great way to burn belly fat because of the large number of muscle groups worked by the conventional deadlift. If anyone can testify to the fat-blasting power of this type of deadlift, it is me. I lost 18 inches of belly fat in 6 months by deadlifting two to three times a week, at 55.

Consistency of deadlift training is how you will see results in building muscle mass, fat loss, overall strength, and even mental fitness.

What’s Next

You now know that the deadlift burns a ton of calories. The next step is to use this guide to lose 20 lbs in 3 months because getting lean is not only about counting calories. Then, discover:

• 7 Major Muscle Groups by the Deadlift That Will Change Your Body and Life, and 
• How to Deadlift Like a Boss In 5 Simple Steps, plus
• One Great Beginner Deadlift Workout Routine for Powerlifting and Fitness

The above articles will get you started on an excellent deadlift program.

Keep the conversation going. Did you improve your fitness from deadlifting even without knowing the number of calories burned?

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Related Footnotes:

¹ What is the Average Weight of a Man in the United States?

Related Infographic by HashiMashi.com

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The enormous number of muscles worked by the deadlift is why you burn so many calories deadlifting vs. a single-joint exercise:

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