Hip Thrust Calories Burned Calculator

Welcome to the Hip Thrust Calories Burned Calculator! This tool helps you estimate how many calories you burn while performing hip thrusts, a powerful lower-body exercise known for targeting the glutes. By simply entering your weight and workout duration, the calculator quickly shows your calorie expenditure. Whether you want to track progress, plan workouts, or fine-tune your fitness goals, this calculator makes it simple and accurate. You can start calculating right away or keep reading to learn how the formula works, see an example, and explore the parameters in detail.

Understanding the Formula

The calculator uses a widely accepted formula based on metabolic equivalents (METs):

Total Calories Burned
Total Calories Burned = Calories Burned per Minute × Duration of Exercise (minutes)

Calories Burned per Minute
Calories Burned per Minute = (MET Value × 3.5 × Body Weight in kg) ÷ 200

Variables

• MET Value for Hip Thrusts ≈ 5.0 (represents vigorous resistance training)
• Body Weight (kg) = Body Weight (lbs) ÷ 2.20462
• Duration of Exercise = Active time spent doing hip thrusts (not including rest).

In simple terms, the MET value tells us how intense the exercise is, your body weight adjusts the calculation for your size, and the duration determines the total calorie burn.

What Do the Parameters Mean?

MET Value
This number reflects the intensity of an activity. A MET of 5.0 means hip thrusts burn five times more energy than resting.

Body Weight
Your weight directly impacts how many calories you burn. Heavier individuals typically burn more calories during the same exercise.

Duration of Exercise
The total time you spend actively performing hip thrusts. The longer you go, the more calories you burn.

How to Use the Hip Thrust Calories Burned Calculator — Step-by-Step Example

Let’s go through an example together:

1. Body Weight: 70 kg (about 154 lbs)
2. MET Value: 5.0
3. Duration: 20 minutes

First, calculate calories burned per minute:
(5.0 × 3.5 × 70) ÷ 200 = 6.125 calories per minute

Now, multiply by the duration:
6.125 × 20 = 122.5 calories

Final Result: A 70 kg person doing hip thrusts for 20 minutes burns about 123 calories.

Additional Information

Here’s a quick reference for estimated calories burned by a 70 kg person at different durations:

Duration (minutes)	Calories Burned
10	61
20	123
30	184
45	276

These values vary depending on your exact weight and workout intensity.

FAQs