How Many Calories Do Deadlifts Burn

Ever finished a grueling deadlift session, wiped your hands on your shorts and wondered, “How many calories did I just burn?” You’re not alone. Deadlifts feel brutal and efficient at the same time — a single compound lift that recruits your hamstrings, glutes, back and core. But turning that feeling into a reliable calorie estimate takes a little math, context, and smart programming.

Quick answer: How many calories do deadlifts burn?

There’s no single number. For most people a focused deadlift session burns roughly 150–350 calories per 30 minutes of active lifting, depending on bodyweight, intensity, rest intervals and fitness level. Using metabolic equivalents (METs) for vigorous weightlifting, a 154 lb (70 kg) person might burn about 7–10 calories per minute while actively lifting — which translates to 140–300 calories over 20–30 minutes of work. Add the afterburn (EPOC), warm-up, and accessory work and you’re often looking at 200–400+ total calories per session.

Why deadlift calorie estimates vary

Deadlifts are not steady-state cardio. They’re short, intense bursts with rest between sets. That makes calorie burn depend on several key variables:

• Body weight and composition: Heavier people burn more calories doing the same work. Muscle mass also increases resting metabolic rate.
• Intensity and load: Heavy singles and triples recruit more motor units and spike heart rate compared with light, high-rep sets.
• Volume and rest time: Longer sessions or shorter rests raise total energy expenditure.
• Technique and tempo: Explosive lifts and slower eccentrics both increase metabolic demand in different ways.
• Fitness level: Beginners may feel exhausted faster; advanced lifters often move more weight and create more EPOC.

Using METs to estimate calories

Here’s a simple formula used by many calculators: calories/min = MET × 3.5 × weight(kg) / 200. Weightlifting at a vigorous intensity is roughly 6–8 METs. For example:

• 70 kg (154 lb), MET 6 → ~7.4 kcal/min → ~222 kcal for 30 min active lifting
• 70 kg, MET 8 → ~9.8 kcal/min → ~294 kcal for 30 min active lifting

Because actual gym sessions include rests and accessory moves, use these as rough guides rather than exact values.

How to maximize calorie burn with deadlifts (without overtraining)

Deadlifts are calorie-efficient, but smart programming increases total energy expenditure safely.

1. Mix heavy and volume days

• Heavy day: 3–6 sets of 1–5 reps at 80–95% 1RM — great for neural strength and high motor recruitment.
• Volume day: 4–6 sets of 6–12 reps at moderate loads — raises time-under-tension and caloric demand.

2. Use supersets and circuits

Pair deadlift sets with non-competing movements (e.g., rows, lunges) or conditioning intervals to keep heart rate up and calorie burn high without adding extra heavy deadlift volume.

3. Try variations for different effects

• Trap-bar deadlift — more quad involvement, easier to push heavier safely.
• Romanian deadlift — longer time under tension, targets hamstrings and glutes.
• Sumo deadlift — different leverage, good for variety and reducing lower back fatigue.
• Kettlebell single-leg deadlift — combines strength and balance, increases metabolic demand per rep.

Practical workout example: 30-minute deadlift session

Try this balanced session designed to maximize effort and calorie burn without wrecking form:

1. Warm-up: 5–7 minutes (dynamic hip hinges, glute activation, light kettlebell swings).
2. Working sets: 5 sets × 5 reps at ~75% of 1RM, 90 seconds rest between sets.
3. Accessory superset (3 rounds): 10 Bulgarian split squats + 10 bent-over rows (30–45 seconds rest).
4. Finisher: 3 rounds of 30 seconds kettlebell swings + 30 seconds rest.

Total on-feet time ~25–30 minutes. Expect anywhere from 200–350 calories burned depending on your size and intensity.

Nutrition and recovery tips to support fat loss and performance

• Prioritize protein: Aim for 0.7–1.0 grams per pound of bodyweight to support muscle repair and preserve lean mass.
• Fuel smart: Eat carbs around workouts to sustain power and intensity; a small carb + protein meal 60–90 minutes before lifting works well for many people.
• Sleep and stress: Poor sleep reduces recovery and blunts metabolic benefits from strength work.
• Hydration and mobility: Staying hydrated and mobile keeps lifts efficient and reduces injury risk.

Real-world example: Two gym-goers, same workout, different burns

Consider Alex (180 lb) and Maya (140 lb) doing the same 30-minute deadlift session. Alex will burn more calories overall due to greater mass. If Alex trains harder (heavier loads) he may also incur a bigger afterburn. Maya may feel more fatigued and get similar metabolic benefits relative to her fitness level. The point: personalize load and volume to your body.

How many calories do deadlifts burn? — Final take

Deadlifts can burn a substantial number of calories per session — typically 150–400 calories depending on session structure, your bodyweight, and intensity. When combined with accessory work, proper nutrition, and recovery, deadlifts are an exceptional tool for building muscle, boosting metabolism, and supporting fat loss.

Frequently Asked Questions

1. How many calories do deadlifts burn per set?

Calories per set vary widely. A heavy 5-rep set might burn 8–20 calories depending on load and effort, while lighter high-rep sets might burn less per set but more overall due to volume. Use session time and intensity for better estimates than per-set calculations.

2. Do deadlifts burn more calories than cardio?

Not necessarily minute-for-minute. High-intensity cardio like sprint intervals can exceed calories burned per minute. However, deadlifts build and preserve lean muscle, increasing resting metabolic rate and producing significant afterburn (EPOC), which makes them a powerful complement to cardio for long-term fat loss.

3. Will deadlifts help me lose belly fat?

Spot reduction isn’t real, but deadlifts will help you lose fat overall when combined with a calorie-controlled diet and consistent training. Because they recruit large muscle groups, deadlifts are efficient for increasing total calorie burn and improving body composition.

Conclusion — Ready to lift smarter?

So, how many calories do deadlifts burn? It depends — but with intelligent programming you can turn deadlifts into a dependable, high-impact component of your calorie-burning strategy. If you want a sample plan tailored to your goals, try the deadlift workout above and check out our workout routines for progression ideas. Want guidance on eating to support your lifts? See our nutrition guides. And for recovery hacks and lifestyle tips, browse our wellness tips.

Try one of the variations this week, track how you feel and how many calories your fitness tracker reports, and come back to compare notes. Ready to lift?