How many calories does deadlifting burn? 3 Simple Steps to Calculate the Amount of Calories Burned Deadlifting

People are curious in “how many calories does deadlifting burn.”
Look no farther than deadlifting for a workout that can help you burn calories and fat. This effective activity may help you burn calories and shape your physique. In this article, we’ll look at how many calories deadlifting can help you burn, as well as a deadlift calories calculator.
Field John also offers some pointers on how to get started with this difficult yet rewarding training program. So keep reading to find out more!

How many calories does deadlifting burn?

Deadlifting is a great exercise for burning calories and losing weight. However, it is difficult to estimate how many calories you burn doing this activity. According to Harvard Health Publishing, a 125-pound person burns about 90 calories weightlifting for 30 minutes. However, the calorie count goes up the more you weigh. So, if you are looking to deadlift for weight loss, make sure to track your calorie intake and expenditure carefully.

4 Benefits of Doing Deadlifts For Weight Loss

Deadlifting works several muscle groups promoting high levels of fat loss

Deadlifting is a complex exercise that works many muscular groups, including:




Magnus adductor (inner thigh)

Back pain





When resistance training with weights, you create tiny micro-tears in your muscle tissue. This is what gives you that post-workout soreness feeling, or DOMS (delayed onset muscle soreness). Your body then works to repair these tears, using energy (calories) from food in your diet.

The repair process actually requires more energy (calories) than the actual act of lifting the weights, meaning that you continue to burn calories long after your workout is finished!

Increases primary anabolic hormones that stimulate fat loss and muscle growth

Deadlifts are one of the few exercises that activate the posterior chain of muscles, which are the large muscles down the backside of your body, including the hamstrings, glutes, and low back.

The more muscle mass you can activate during an exercise, the more calories you’ll burn both during and after your workout.

Deadlifts also force your body to use more stabilizing muscles than other exercises, which means your body has to work harder and burn more calories.

Doing deadlifts can help you build strength and muscle, which will in turn help you burn more calories and lose weight in the long run.

While it’s true that any exercise can help you burn calories and lose weight, deadlifts are a particularly effective choice if your goal is to get rid of excess body fat.

After a session of heavy deadlifting, there is a correlation between a rise in the levels of natural hormones such as testosterone and growth hormone. The impacts of these hormones include the ability to influence muscular development, body fat, and bone strength.

Now, let’s have a look at these different hormones:


In addition to its involvement in the healing of damaged muscles and the creation of extra muscular tissue, testosterone also plays a role in preventing the formation of new fat cells.

Several studies have been conducted with the purpose of determining whether or not compound exercises, such as the squat and the deadlift, may have a more beneficial effect on hormone levels than machine isolation exercises, such as the leg press. Compounding your workouts and taking just brief breaks between sets has been found by Shaner et al. (2014) to be an effective way to boost your body’s testosterone production.

The protocol called for six sets of ten repetitions at 80 percent of your one-rep maximum, with two minutes of recovery between each set. This seems to be a rather taxing exercise on paper, but it would almost likely accelerate the process of gaining muscle, which, in turn, would lead to an increase in the number of calories burned.

Check out the FitBod app if you want to have customized exercises for your weight reduction objectives. The program will suggest you routines based on the data you’ve recorded from previous workouts, as well as your personal preferences and particular goals.

Growth hormone

Increases primary anabolic hormones that stimulate fat loss and muscle growth

The growth hormone is responsible for the repair of tissues, the strengthening of bones, the development of muscles, and the reduction of fat.

Sessions of heavy weight training further promote growth hormone production. According to the findings of many studies, a lack of growth hormone might cause obesity owing to the metabolic effects that it has on fat cells. On the other hand, when growth hormone is present, the body will begin to break down fat cells and will drive your liver to generate insulin-like growth factor (IGF-1), which is a factor that encourages the development of muscle.

Burns more calories compared to running

Running is often touted as the best exercise for weight loss. But if your goal is to lose weight, you might be better off doing deadlifts.

A 155-pound person will burn about calories in 30 minutes of running at a moderate pace. In the same amount of time, they would burn about 276 calories by doing deadlifts.

So, while both exercises can help you burn calories and lose weight, deadlifts may be more effective.

Increased cardio endurance

While deadlifts are mainly considered a strength-training exercise, they can also help improve your cardio endurance.

One study found that doing 10 sets of 10 reps of deadlifts increased participants’ VO2 max, which is a measure of cardio endurance.

3 Simple Steps to Calculate the Amount of Calories Burned Deadlifting

MET – Metabolic Equivalent of a Task

Knowing the METs is the first thing you need to do in order to determine how many calories you burn during any kind of physical exercise.

The Metabolic Equivalent of a Task, or METs, is a unit of measurement that may tell you how many calories you burn during one hour of activity for every kilogram of your body weight.

According to the Compendium of Physical Activities, the minimum energy expenditure (MET) for vigorously engaging in strength training activities like powerlifting, weight lifting, powerbuilding, and bodybuilding is 6.0. These activities fall under the broad category of “bodybuilding.”

All three exercises—squats, bench presses, and deadlifts—have MET values of 6.0.

Recall that particular number.

1993 Compendium 2000 Compendium 2011 Compendium Conditioning Exercise
Codes METs Codes METs Codes METs Description

02050 6.0 02050 6.0 02050 6.0 resistance training (weight lifting – free weights, nautilus or universal-type), powerlifting, which includes strength training exercises such as the squat, bench press and the deadlift, bodybuilding, vigorous effort (Taylor Code  210

Determine your Weight in Kilograms

Finding your weight in kilos is the second stage in the process of calculating the number of calories you burn while deadlifting.

Simply divide your weight in pounds by 2.2 and you will get your answer.

For instance, if you weigh 195.7 pounds, which is the typical weight of a male in the United States, you would divide that amount by 2.2 to get your weight in kilograms, which would be 88.95.

After you have determined your weight in kilos, you may proceed to the formula for the subsequent step.

Use the METs Formula to Measure Calories Burned Deadlifting

The formula for METs is as follows:

When deadlifting (or participating in any other kind of physical exercise), the number of calories expended is equal to the METs multiplied by the weight in kilograms times the duration in hours.

If you do not exercise for an hour, express this amount as.5 for a workout that lasts for 30 minutes or.25 for one that lasts for 15 minutes.

At a minimum of 15 minutes and at most 30 minutes, the time required for a decent deadlift exercise will include a warm-up period.

Squats, bench presses, and deadlifts are the three exercises that make up a complete powerlifting program, and you should plan to devote at least an hour to completing it.

We are able to use the example of a person who weighs 180 pounds (81.8 kilograms) and input our figures into the calculation.

  • 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.

Common Mistakes to Avoid when deadlifting?

Common Mistakes to Avoid when deadlifting?

Deadlifting is a great exercise for many people, but it’s important to avoid some common mistakes. First, make sure not to round your back when you deadlift. This can lead to injury. Second, be sure to use proper form and technique. If you don’t, you could also injure yourself. Finally, make sure that you warm up properly before deadlifting. This will help prevent injuries and help you get the most out of your workout.

FAQ how many calories does deadlifting burn

Do deadlifts burn belly fat?

One of the most common exercises performed in fitness centers, deadlifts are an excellent approach to develop strength in the lower body, namely the abdominal region, the thighs, the legs, and the lower back. You may reduce the amount of fat in your abdominal region by doing this exercise and integrating the muscles in that region in your workout.

What happens if you deadlift everyday?

It is not required to do daily deadlifts in order to grow stronger, and there are other things that you can do with that time that you may find more enjoyable. Every day deadlifting carries with it the possibility of being mentally and physically exhausted. That is true for just about everything, and it applies to performing the same thing each and every day.

Is squat better than deadlift?

The answer to the question of whether or not deadlifts may replace squats depends, then, on the objective that you are trying to accomplish. Both exercises provide an excellent workout for the legs. The squat is still the superior exercise to do if your goal is to build strength in your quadriceps. The deadlift is the superior exercise for increasing strength in the posterior muscles of the legs.

Can deadlifts change your body?

Increasing your core strength and core stability via deadlifting may also help improve your posture. The majority of the muscles in the legs, lower back, and core are worked while doing deadlifts. These are the muscles that are responsible for your posture, which will assist in maintaining the alignment of your shoulders, spine, and hips.

Do deadlifts make arms bigger?

Squats and deadlifts are workouts that focus largely on the lower body and will not cause an increase in the size of your arms. Your arms may have to exert effort in order to keep a grip of weight or to stabilize your body in some types of squats and deadlifts. This will depend on the specific exercises that you do. However, this level of exercise is insufficient to result in significant muscle gain.


The quantity of calories burned in a deadlift varies depending on the type of lift, your weight, and how intensely you lift.

Anyone who incorporates this difficult movement into their weightlifting routine may benefit from increased overall power and stronger legs.

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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