How Many Calories Do Deadlifts Burn? Real Numbers, Examples & Workout Tips

Ever finished a heavy deadlift session, sweating and sore, and wondered, “Exactly how many calories did I burn?” You’re not alone. Whether your goal is fat loss, strength gains, or improving overall fitness, understanding how many calories do deadlifts burn can help you plan workouts, nutrition, and recovery smarter.

Quick answer: It depends — intensity, body weight, and structure of the session matter

Deadlifts are a compound, full-body lift that recruits large muscle groups (hamstrings, glutes, back, core). That means they can burn a significant number of calories, but the exact total varies widely. Variables include your body mass, the weight lifted, the number of sets and reps, rest time, and whether you’re doing continuous circuits or heavy singles with long rests.

How many calories do deadlifts burn? (Estimate and examples)

To estimate calories burned you can use MET values (Metabolic Equivalent of Task). General resistance training ranges from about 3–6 METs:

• Light/moderate strength training: ~3–4 METs
• Vigorous compound lifts (heavy deadlifts, short rest): ~5–6 METs

Formula (standard): calories per minute = (MET × 3.5 × body weight in kg) ÷ 200

Real-world examples

• 70 kg (155 lb) lifter doing vigorous deadlift work at 6 METs: ≈ 7.35 kcal/min → ≈ 441 kcal/hour.
• 70 kg lifter at moderate intensity (4 METs): ≈ 4.9 kcal/min → ≈ 294 kcal/hour.
• 85 kg (187 lb) lifter at 6 METs: ≈ 8.9 kcal/min → ≈ 534 kcal/hour.

Note: Most deadlift workouts are intermittent and won’t be continuous for a full hour. If you spend 20 minutes actively lifting at 6 METs, that’s ≈ 147 kcal, plus an afterburn (EPOC) effect that can add 10–15% more calories over the next 24–48 hours, depending on intensity.

Why deadlifts can be “calorie-efficient”

• Compound movement: more muscles working = higher immediate energy demand.
• Heavy lifting increases post-exercise oxygen consumption (EPOC), meaning you keep burning extra calories after your session.
• Strength training builds or preserves muscle mass, increasing resting metabolic rate long-term.

Typical session breakdowns and estimated calorie totals

• Warm-up + heavy singles (30–45 minutes total; 10–12 minutes active lifting): ~100–200 kcal + EPOC.
• Circuit-style deadlifts (AMRAP, kettlebell swings + deadlifts, 30–45 minutes active): ~250–500 kcal depending on tempo and body weight.
• Pure hypertrophy session (5 sets × 5–8 reps, moderate rest): ~150–350 kcal + some EPOC.

Practical tips to maximize calorie burn and strength gains

• Increase density: shorten rest periods or add supersets (e.g., Romanian deadlifts superset with plank) to raise heart rate and calories burned.
• Vary rep ranges: include heavy low-rep days (strength) and lighter high-rep sessions (metabolic conditioning).
• Use compound and unilateral variations: sumo deadlifts, Romanian deadlifts, trap bar deadlifts, single-leg Romanian deadlifts—each shifts emphasis and metabolic demand.
• Include accessory work: kettlebell swings, farmer carries, and bent-over rows complement deadlifts and increase total session caloric cost.
• Prioritize form to avoid injury: better technique -> heavier lifts safely -> more calorie burn long-term.

Deadlift variations and how they affect calorie expenditure

Conventional barbell deadlift

Great for posterior chain development. Heavier loads, fewer reps—high effort, significant EPOC.

Trap bar deadlift

Typically allows heavier loads and more reps for many people. Often feels more like a squat-deadlift hybrid, increasing the ability to do high-intensity circuits.

Romanian and single-leg variations

Focus on hamstrings and glute-hamstring control; can be performed for higher reps to boost metabolic stress and calorie burn in hypertrophy-style sessions.

Nutrition, recovery, and lifestyle tips to support fat loss and strength

• Eat enough protein (0.6–1.0 g per pound of body weight) to support muscle repair and maintain metabolic rate.
• Use a moderate calorie deficit for fat loss—pair deadlift sessions with smart cardio and mobility work rather than extreme dieting.
• Prioritize sleep and manage stress; EPOC and recovery are blunted when you’re sleep-deprived.
• Track progress with strength metrics (e.g., increasing load or volume) rather than only relying on calorie estimates.

Sample deadlift-based workouts for different goals

Fat loss / conditioning

• Warm-up → 5 rounds for time: 8 kettlebell deadlifts + 10 goblet squats + 200m row. Keep rest minimal.

Strength-focused

• Warm-up → 5 sets × 3–5 reps heavy deadlifts with 3–4 minutes rest. Accessory Romanian deadlifts 3×8.

Hypertrophy / muscle-building

• Warm-up → 4 sets × 6–8 reps trap bar deadlifts, 3 sets × 10 single-leg Romanian deadlifts, plus hamstring curls.

Frequently Asked Questions

1. How many calories do deadlifts burn per minute?

It depends on intensity and body weight. Using MET values, calories per minute can range roughly from 3–9 kcal/min. A 70 kg person might burn ~4.9 kcal/min at moderate intensity and ~7.4 kcal/min at high intensity.

2. Do deadlifts burn more calories than squats?

Both are high-calorie compound lifts. Which burns more depends on load, volume, and effort. Deadlifts often feel more taxing for the posterior chain and can produce significant EPOC, while squats can tax more muscle groups when performed with high volume—both can be excellent for calorie burn.

3. Will deadlifts help me lose belly fat?

Deadlifts build muscle and increase overall calorie expenditure, which supports fat loss when combined with a calorie deficit and consistent cardio/conditioning. Spot reduction isn’t possible, but increasing metabolic rate and maintaining strength training helps reduce body fat including abdominal fat over time.

Conclusion — Ready to lift smarter and track results?

So, how many calories do deadlifts burn? The short answer: it varies. A lifter’s body weight, workout structure, intensity, and afterburn all determine the total. Use MET-based estimates for a starting point, focus on progressive overload, and structure sessions to match your goals—whether that’s fat loss, strength, or muscle building.

If you want ready-made plans to pair with your deadlift work, check out our workout routines and dial in nutrition with helpful tips from our nutrition guides. For recovery and daily habits that boost results, browse our wellness tips.

Try tracking one deadlift session this week—record your weight, sets, reps, and perceived intensity—and estimate calories burned using the MET formula above. Then adjust your programming or diet, and re-test in 4–6 weeks to see real progress. Ready to lift?