A bench press calorie burn calculator helps you estimate how many calories you burn during your bench press workouts. By inputting details such as your weight, the weight you lift, and the duration of your exercise, you can get an accurate estimate of your calorie expenditure. This tool is essential for anyone looking to track their workouts quantitatively.
Formula of Bench Press Calorie Burn Calculator
To calculate the calories burned during bench pressing, you can use the formula:
Calories burned = MET × weight in kg × time in hours
Let’s break down the components:
- MET (Metabolic Equivalent of Task): This factor reflects the intensity of the exercise. Here are the typical MET values for different intensities:
- Light effort (< 50% of 1RM): MET ≈ 3.8
- Moderate effort (50-74% of 1RM): MET ≈ 5.5
- Vigorous effort (> 75% of 1RM): MET ≈ 6.0
- Weight: This should include both your body weight and the weight you are bench pressing, measured in kilograms.
- Time: This is the duration of your workout in hours.
Conversion Table for Quick Reference
For those who prefer not to calculate each time, here’s a quick reference table that estimates calorie burn for different scenarios:
| Weight (kg) | Duration (Hours) | Intensity | Calories Burned |
|---|---|---|---|
| 70 | 0.5 | Moderate | 193 |
| 85 | 1.0 | Vigorous | 510 |
| 100 | 0.5 | Light | 190 |
Example of Bench Press Calorie Burn Calculator
Suppose you weigh 80 kg and bench press 20 kg for a total of 1 hour at a moderate intensity. Using our formula:
Calories burned = 5.5 × 100 kg × 1 hr = 550 calories
Most Common FAQs
The MET value should match the intensity of your exercise. Refer to the guidelines provided for different intensity levels.
You should update the weight in the formula each time the weight you lift changes, as this directly affects the calorie expenditure.
Currently, there are several fitness apps that include calorie calculators, though specific apps for bench pressing may vary.