How Much Weight Can You Lose by free weight lifting for 1 hour

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(grams) 		  
Someone weighing 70 Kg or 154.3 lb free weight lifting burns 420.0 calories in 60 minutes. This value is roughly equivalent to 0.12 pound or 1.92 ounces or 54.4 grams of mass (fat and/or muscle).

  • Doing this activity 3 times a week for 60 minutes will burn 1.44 pounds or 0.65 Kg a month.
  • Doing this activity 5 times a week for 60 minutes will burn 2.4 pounds or 1.09 Kg a month.

A person will loose 1.92 ounces or 54.4 grams and will burn 420.0 calories free weight lifting for 1 hour

How to calculate the burned calories or weight (mass) loss

The number of calories you burn depends on:

Multiply your body weight in kg by the MET (Metabolic equivalent) value by the time of activity, you'll get the approximate energy expent in Kcal according to the person's body weight. In this case, free weight lifting at a MET value, burns Kcal/kg x body weight/h.

A 70 kg individual free weight lifting for 60 minutes will burn the following:

(METs x 70 kg body weight) x (60 min/60 min) = 420.0 Kcal.

is the value in METs for free weight lifting.

To transform the value in calories into pounds just divide the value in calories by 3500. So,

420.0/3500 = 0.12 pound = 1.92 ounces = 54.4 grams of mass. We can't say that it is fat because it could be also muscle.

References:

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