# How Much Weight Can You Lose by lifting weights (free weight, vigorous effort)

### Inputs:

lbs or Kilograms
minutes
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or

Type the first letters of the activity. (Ex.: 'walking').

### Results:

 Weight (fat and/or muscle) lost: (grams) Calories burned:
Someone weighing 70 Kg or 154.3 lb lifting weights (free weight, vigorous effort) burns 210.0 calories in 30 minutes. This value is roughly equivalent to 0.06 pound or 0.96 ounce or 27.2 grams of mass (fat and/or muscle).

• Doing this activity 3 times a week for 30 minutes will burn 0.72 pounds or 0.33 Kg a month.
• Doing this activity 5 times a week for 30 minutes will burn 1.2 pounds or 0.54 Kg a month.

Here you can find how much weight can you lose lifting weights (free weight, vigorous effort), as well as learn how to calculate the calories spent and the equivalent weight loss.

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

The number of calories you burn depends on:

• the physical activity
• the person's body weight
• the time spent doing the activity

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, lifting weights (free weight, vigorous effort) at a MET value, burns Kcal/kg x body weight/h.

A 70 kg individual lifting weights (free weight, vigorous effort) for 30 minutes will burn the following:

(METs x 70 kg body weight) x (30 min/60 min) = 210.0 Kcal.

is the value in METs for lifting weights (free weight, vigorous effort).

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

210.0/3500 = 0.06 pound = 0.96 ounce = 27.2 grams of mass. We can't say that it is fat because it could be also muscle.