How Many Calories Does Deadlifting Burn? Real Estimates, Tips & Routines

Have you ever finished a brutal deadlift session, wiped your brow, and wondered, “Exactly how many calories did I burn?” You’re not alone. Whether you’re tracking weight loss, trying to maximize fat loss while gaining strength, or just curious about exercise efficiency, understanding how many calories does deadlifting burn helps you plan smarter workouts and recovery.

How many calories does deadlifting burn? The short answer

There isn’t a single number that fits everyone, because calories burned depend on body weight, intensity, rep scheme, rest periods, and individual metabolism. However, using standard exercise physiology estimates, deadlifting typically burns between 5 and 12 calories per minute. That translates to roughly 150–360 calories for a 30-minute session, depending on how heavy and intense the work is.

How the math works (simple estimate)

Fitness researchers often use METs (metabolic equivalents) to estimate energy cost. Strength training ranges from about 3 to 8+ METs depending on intensity. Using a practical example:

• A 175 lb (79 kg) person doing moderately intense deadlifts (~6 METs) burns roughly 8–9 calories per minute.
• If that person lifts for 20 minutes of total work within a 45-minute gym slot, they might burn ~160–180 calories from the deadlifting portion alone.
• Heavier, high-intensity deadlifting (like heavy sets with short rest or metabolic circuits) can push the MET value higher and the calorie burn up to 300+ calories in 30 minutes.

Factors that affect calories burned while deadlifting

• Body weight and composition: Heavier lifters burn more calories doing the same work; more muscle increases resting calorie burn over time.
• Intensity and load: Heavy singles and doubles use high neural effort but more rest; higher-rep hypertrophy work or circuits raise minute-by-minute calorie burn.
• Volume and density: Fewer, longer sets with shorter rests (higher density) increase total calorie expenditure.
• Exercise selection: Trap-bar deadlifts feel more like a squat/press and often allow heavier loads, which can change energy cost.
• Technique and range of motion: Romanian deadlifts vs. conventional will alter muscle recruitment and intensity.

Real-world deadlift calorie examples

Here are three practical scenarios to make the numbers relatable:

• Example A — Strength-focused: 1-hour session with warm-up, heavy singles/doubles, long rests. Lift time ~15–20 minutes. Calories burned: ~120–200 kcal. Great for neural strength but lower total calorie burn.
• Example B — Hypertrophy session: 45-minute workout with 5 sets of 5–8 reps, 90 seconds rest, moderate-to-heavy loads. Lift time ~30 minutes. Calories burned: ~250–320 kcal.
• Example C — Metabolic circuit: 30-minute EMOM or circuit combining deadlifts, kettlebell swings, and bodyweight moves with minimal rest. High intensity, continuous work. Calories burned: ~350+ kcal.

How to maximize calories burned with deadlifts

If your goal is to burn more calories while still building strength and muscle, try these evidence-based strategies:

• Increase workout density: shorten rest intervals or use supersets (e.g., deadlifts followed by pull-ups).
• Use higher-rep schemes occasionally: sets of 8–12 with shorter rests raise heart rate and metabolic demand.
• Mix in compound movements: pair deadlifts with kettlebell swings, sled pushes, or rows to keep intensity high.
• Try the trap-bar: allows heavier loads and often more continuous work with less fatigue on the lower back.
• Include metabolic finishers: 5–10 minutes of kettlebell swings or sled work after deadlifts boosts total calories burned.

Deadlifting vs. other calorie-burning exercises

Is deadlifting better than running for calorie burn? It depends on your goals. Running or cycling generally burns more calories per minute at steady high intensity, but deadlifts create a larger muscle-building stimulus and can increase post-exercise oxygen consumption (EPOC) and long-term metabolic rate. For fat loss and body composition, combining resistance training (like deadlifts) with cardio and nutrition is the most efficient approach.

Sample deadlift-focused workout for fat loss and strength

Try this balanced session (modify loads to your ability):

• Warm-up: 10 min mobility + light kettlebell swings
• Deadlifts: 5 sets x 5 reps (75–85% 1RM), 90s rest
• Superset: Romanian deadlifts 3×8 + Pull-ups 3×8, 60s rest between supersets
• Finisher: 10 minutes AMRAP of kettlebell swings and bodyweight squats

Estimated calories: 300–450 kcal depending on bodyweight and intensity.

Practical tips for safe and effective deadlifting

• Prioritize form: hips back, neutral spine, and tight bracing. Poor technique lowers efficiency and raises injury risk.
• Warm up progressively: build up with lighter sets and mobility work to protect the lower back and hips.
• Progress gradually: add load or reps over weeks—this increases strength and later calories burned through more muscle mass.
• Nutrition matters: adequate protein and controlled calories support recovery and long-term body composition goals.
• Sleep and stress: recovery impacts how many calories you can sustainably burn and whether your body uses energy to build muscle.

Frequently Asked Questions

1. How many calories does deadlifting burn per hour?

It varies widely. A reasonable estimate is 300–700 calories per hour depending on intensity, rest periods, and bodyweight. Most gym sessions include rest and complementary work, so expect the lower-to-mid end for typical sessions.

2. Will deadlifting help me lose belly fat?

Deadlifts contribute to overall fat loss by building muscle and increasing metabolism, but spot reduction isn’t real. Combine heavy compound lifts with a calorie-controlled diet, cardio, and consistent training to reduce body fat, including belly fat.

3. Can I use a calorie tracker or app to measure deadlift calories?

Yes—wearables and apps give estimates, but they can under- or over-estimate strength training. Use them as a guide, not an absolute. Pair tracking with progress markers like strength increases, body measurements, and how clothes fit.

Conclusion — Take the next step

So, how many calories does deadlifting burn? While numbers vary, deadlifts are an efficient way to build muscle and burn calories—especially when performed with intent, proper load, and smart programming. If you want a tailored plan, check out our workout routines for strength and fat-loss options, and pair them with advice from our nutrition guides. For recovery and lifestyle strategies, visit our wellness tips section.

Ready to maximize your training? Try the sample workout above this week, log your effort, and adjust intensity based on how you feel. Share your progress or questions in the comments — your next personal best might be one deadlift away.