How Many Calories Does Leg Press Burn

Ever stepped off the leg press machine and wondered, “How many calories does leg press burn?” You’re not alone — between counting sets and tracking protein, many lifters want to know whether that leg press session is actually helping their calorie goals. Whether you’re training for strength, leaning out, or building muscle, this guide breaks down realistic calorie estimates, workout variations, and actionable tips so you get more value from every rep.

Quick answer: What affects leg press calorie burn?

There isn’t a one-size-fits-all number. Calories burned during a leg press session depend on:

• Body weight and muscle mass (heavier people burn more)
• Intensity and load (heavier weights, shorter rests increase effort)
• Workout structure (supersets, circuits, or slow tempo change energy cost)
• Session duration and volume (more sets/reps = more energy used)
• Individual metabolism and afterburn (EPOC)

We’ll walk through real examples and simple math so you can estimate your own calorie expenditure.

How to estimate calories burned: a simple formula

The MET (metabolic equivalent) method is a practical way to estimate calorie burn for resistance exercises like the leg press. Use this formula:

• Calories burned = MET value × body weight (kg) × duration (hours)

Resistance training varies in MET value. Light-moderate weightlifting is often 3–4 METs; intense circuit or heavy lifting can be 5–6 METs or more. So a 70 kg (154 lb) person doing 30 minutes at 4 METs burns roughly:

• 4 × 70 × 0.5 = 140 calories

If the same person does a high-intensity leg press circuit at 6 METs for 20 minutes (including short rests), the burn is:

• 6 × 70 × 0.33 ≈ 139 calories

Notice how structure, not just time, changes the result. Shorter, more intense sessions can match longer moderate ones.

Real-world examples

• 70 kg person, 30 minutes moderate leg press work (4 METs): ~140 kcal
• 70 kg person, 20 minutes high-intensity circuit (6 METs): ~140 kcal
• 90 kg person, 30 minutes moderate (4 METs): 4 × 90 × 0.5 = 180 kcal
• 150 lb (68 kg), typical 15-minute focused leg press session with rest (≈3–4 METs): ~60–90 kcal

These are estimates — resistance training also increases muscle mass and resting metabolic rate over time, which helps with long-term calorie expenditure.

How many calories does leg press burn during different workouts?

Below are common leg press session templates and what to expect in terms of calorie burn and benefits.

Strength-focused (heavy sets)

• Structure: 4–6 sets of 4–8 reps, long rests (90–180s)
• Calories: moderate total session burn — lower continuous heart rate but high intensity per rep
• Best for: increasing maximal strength and neural efficiency

Hypertrophy-focused (muscle growth)

• Structure: 3–4 sets of 8–12 reps, moderate rests (60–90s)
• Calories: higher than strength sessions because of volume and shorter rests
• Best for: muscle size and metabolic adaptation

Fat-loss circuit (high-intensity)

• Structure: leg press paired with bodyweight moves or cardio, short rests (15–45s)
• Calories: highest minute-by-minute calorie burn — also increases EPOC (afterburn)
• Best for: cardiovascular fitness and calorie burning

Practical tips to boost leg press calorie burn and results

• Increase density: Reduce rest time or add supersets (e.g., leg press → walking lunges) to elevate heart rate and burn more energy.
• Vary tempo: Use slower eccentrics or explosive concentrics to change metabolic demand.
• Progressive overload: Gradually add weight or reps over weeks to keep adaptations and calorie demand rising.
• Include compound moves: Pair leg press with squats, deadlifts, or step-ups across the week to recruit more muscle and burn more calories overall.
• Don’t skip cardio and NEAT: Daily movement (walking, standing) complements resistance sessions for total energy expenditure.
• Prioritize recovery: Sleep and nutrition influence performance and how many calories you burn effectively.

Form, safety, and lifestyle advice

Leg press is effective but technique matters. Keep these points in mind:

• Feet placement changes muscle emphasis — higher targets glutes/hamstrings, lower targets quads.
• Avoid locking knees at extension to protect joints.
• Use controlled movement and full range of motion appropriate for your mobility.
• Warm up with bodyweight squats or light sets before heavy loads.
• Support calorie goals with a balanced diet — prioritize protein for muscle repair and moderate calorie deficits for fat loss.

Workout variations to try (sample sessions)

Beginner — 30 minutes

1. Warm-up: 5 minutes light cardio
2. Leg press: 3 × 12 (moderate weight), 60s rest
3. Bodyweight split squats: 3 × 10 each leg
4. Cool-down: stretch

Intermediate circuit — 20–25 minutes

1. Leg press: 3 × 12 (45s rest)
2. Walking lunges: 2 × 20 steps
3. Calf raises: 3 × 15
4. Repeat as circuit for 2–3 rounds

Advanced strength day

1. Warm-up sets
2. Leg press: 5 × 5 heavy, 2–3 min rest
3. Romanian deadlifts: 4 × 8
4. Accessory core work

Frequently Asked Questions

1. How many calories does leg press burn per minute?

It varies, but a rough estimate is 4–10 calories per minute depending on intensity and body weight. Moderate resistance training often averages 4–6 kcal/min; high-intensity circuits can be higher.

2. Will leg press help me lose fat?

Yes — as part of a calorie-controlled diet and consistent exercise program. Leg press builds lower-body muscle, which raises metabolic rate over time. For fat loss, combine resistance training, cardio, and proper nutrition.

3. Is leg press better than squats for calorie burn?

Not necessarily. Squats often recruit more stabilizer muscles and can burn more calories if done correctly, but leg press lets you safely load the legs without taxing balance. Both can be effective; use what fits your goals and mobility.

Conclusion — Takeaway and next steps

If you’ve been asking, “how many calories does leg press burn,” now you know: it depends on your weight, intensity, and workout design. A typical leg press session might burn 100–200 calories for many people, but structure and effort can shift that number. To maximize results, combine smart programming (density, tempo, progressive overload), clean nutrition, and consistent recovery.

Ready to apply this? Try one of the sample workouts above, track your perceived effort, and tweak rest or weight to match your goals. For more training plans and healthy eating tips, check out our workout routines and nutrition guides, or browse additional wellness tips to support long-term progress.