Weight Loss lifting weights (free weight, vigorous effort) for 30 minutes

Weight Loss and Calorie Burn Calculator

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(grams) 		  
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.

A person will loose 0.96 ounce or 27.2 grams and will burn 210.0 calories lifting weights (free weight, vigorous effort) for 30 minutes

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, 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.

References:

Weight Loss Calculator

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