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Calculate calories burned during weight training with EPOC afterburn effect included.
During Exercise
0
calories
EPOC Afterburn (6-15%)
+0
calories burned post-workout
Total Calorie Burn
0
EPOC (Excess Post-exercise Oxygen Consumption) is the "afterburn effect" - calories your body continues to burn for hours after your workout as it recovers. Higher intensity training produces greater EPOC.
This calculator uses MET values for different types of resistance training:
Formula: Calories = MET × Weight (kg) × Duration (hours)
EPOC Calculation: The afterburn effect adds 6-15% additional calories burned during recovery, with higher percentages for more intense training.
A 170-lb person burns approximately 270-460 calories per hour during traditional weight lifting, depending on intensity. Circuit training burns 610+ calories per hour, while CrossFit-style training can burn 690+ calories per hour, plus additional EPOC calories afterward.
EPOC (Excess Post-exercise Oxygen Consumption) is the increased calorie burn after exercise as your body recovers. It can last 16-48 hours depending on workout intensity. Vigorous weight training can create 6-15% additional calorie burn beyond the workout itself.
During exercise, cardio typically burns more calories per minute. However, weight lifting builds muscle which increases your resting metabolic rate long-term, and creates substantial EPOC. Combining both is optimal for fat loss.
Use circuit training with minimal rest, incorporate compound movements, use supersets, maintain moderate-to-heavy weights, and keep workouts intense. This maximizes both immediate calorie burn and EPOC effect.
Do weights first when you're fresh for best muscle-building results and injury prevention. Strength training depletes glycogen stores, so cardio afterward taps into fat stores more efficiently. Or separate them entirely with weights and cardio on different days.
Aim for 3-5 days per week of resistance training for optimal fat loss. This builds muscle to increase metabolic rate while creating enough recovery time. Combine with 2-3 cardio sessions and proper nutrition for best results.
Yes, but not dramatically during the workout. Heavier weights (6-8 reps) build more muscle and create greater EPOC than lighter weights (15+ reps). However, circuit training with moderate weights and minimal rest often burns the most total calories.
Yes, especially for beginners or returning exercisers. Eat at a slight caloric deficit (300-500 calories below maintenance), consume adequate protein (0.8-1g per lb bodyweight), and follow a progressive resistance training program. Progress is slower but possible.
This calculator provides estimates only and should not be used as a substitute for professional medical advice. Actual calorie burn varies based on individual factors including age, gender, fitness level, and metabolism. Consult with a healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions. Always use proper form and appropriate weights to prevent injury.