How Many Calories Does Leg Press Burn? Real Estimates, Tips & Workouts

Ever finished a heavy leg press session, chalk still on your hands, and wondered, “So how many calories does leg press burn?” You’re not alone — many lifters track cardio on treadmills but undervalue the calorie-impact of resistance work. Let’s break down realistic calorie estimates, how to get the most out of the leg press machine, and actionable ways to turn lower-body strength training into a reliable fat-burning tool.

Why the leg press matters for calorie burn and fitness

The leg press targets large muscle groups — quadriceps, hamstrings, glutes — and those big muscles demand energy. While steady-state cardio often burns more calories minute-for-minute, heavy compound resistance exercises like the leg press contribute to calorie burn during the workout and afterward (thanks to EPOC). Plus, increasing muscle mass raises your resting metabolic rate over time.

How many calories does leg press burn: realistic estimates

There’s no one-size-fits-all answer — calorie burn depends on bodyweight, intensity, rest intervals, and total time under tension. A useful way to estimate is to use MET values (Metabolic Equivalent of Task) as a guide:

• Light resistance effort ≈ 3.0 METs
• Moderate effort ≈ 4.5 METs
• Vigorous effort ≈ 6.0 METs

Calories burned per minute ≈ (MET × 3.5 × bodyweight in kg) / 200. Example for a 155 lb (70 kg) person:

• Light leg press (3.0 METs): ~3.7 kcal/min
• Moderate (4.5 METs): ~5.5 kcal/min
• Vigorous (6.0 METs): ~7.4 kcal/min

So a 30-minute moderately intense leg press session might burn ~165 calories, but note: most leg press workouts involve sets with rest, so your “active” minutes are fewer. Expect a realistic single-leg press session (including warm-up and rests) to burn 100–250 calories depending on intensity and bodyweight.

Calories burned per set or rep?

Estimating per set is trickier because of rest. A tough heavy set of 8–12 reps may burn 8–15 calories of active work; resting between sets lowers per-minute average. Track time under tension: if your active lifting totals 5–10 minutes in a session, multiply that by your per-minute estimate above.

Factors that change leg press calorie burn

• Bodyweight and muscle mass: Heavier and more muscular people burn more calories.
• Intensity and load: Heavier loads with fewer reps (strength focus) versus higher reps with shorter rest (hypertrophy/metabolic focus) change calorie output.
• Rest intervals: Shorter rests increase heart rate and calories burned.
• Exercise selection and tempo: Slower eccentric movement and explosive concentric reps both influence energy demand.
• Training status: Beginners often expend more energy per rep due to inefficiency; trained lifters can handle more volume.

How to maximize calories burned on the leg press (and keep gains)

Want to increase leg press calorie burn without sacrificing strength gains? Try these practical, gym-friendly strategies.

1. Convert to circuits or superset

Pair leg press sets with upper-body exercises or bodyweight moves (e.g., push-ups, rows) to keep your heart rate elevated and boost total session calorie burn.

2. Use tempo and time under tension

Slow the lowering phase (3–4 seconds) and explode up — more muscle fibers recruited means more energy spent. Use controlled tempos for hypertrophy-style workouts.

3. Try single-leg variations

Single-leg presses increase demand per leg, improving stability and calorie cost. They also flag imbalances and add metabolic stress.

4. Reduce rest between sets

Shorter rests (30–60 seconds) increase cardiovascular demand and overall calorie burn, but plan for lighter loads if you want to maintain rep quality.

5. Incorporate drop sets and supersets

Drop sets and supersets increase muscular fatigue and metabolic stress, which can increase the after-burn (EPOC) and perceived exertion.

Sample leg press workouts for different goals

For fat loss (metabolic focus)

• Warm-up: 5 minutes dynamic mobility
• Leg press circuit: 3 rounds — 12–15 reps, 45 sec rest between leg press sets, superset with 12 kettlebell swings
• Finish: 10 minutes steady-state bike or brisk walk

For strength

• Warm-up: progressive sets to working weight
• 3–5 sets of 5–8 reps heavy leg press, 2–3 minutes rest
• Accessory: hamstring curls, glute bridges

For hypertrophy

• 4 sets of 8–12 reps with 60–90 sec rest, controlled tempo
• Include drop set on final set

Nutrition & lifestyle tips to support calorie burn and recovery

• Eat adequate protein (0.7–1.0 g/lb of bodyweight) to support muscle repair and increase thermic effect of food.
• Prioritize whole-food carbohydrates around workouts for energy and recovery.
• Stay hydrated — dehydration can reduce training performance and calorie expenditure.
• Get 7–9 hours of sleep; poor sleep reduces metabolic rate and recovery.
• Increase daily NEAT (walking, standing) to add meaningful calories burned outside the gym.

For detailed meal timing and macro ideas, check our nutrition guides.

Real-world example: Two gym-goers, two outcomes

Jamie (140 lb) does moderate leg press circuits with short rests; total session time is 35 minutes and she burns ~180 calories plus after-burn. Marcus (200 lb) performs heavy strength-focused leg press with long rests; his 30-minute session burns ~220–260 calories, but less cardiovascular strain. Both make progress — Jamie leans out with the metabolic approach, Marcus builds strength. The takeaway: match programming to your goal.

Frequently Asked Questions

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

It varies, but a heavy set of 8–12 reps might burn roughly 8–15 calories of active work for an average adult. Include rest and additional sets to estimate total session calories.

2. Is leg press or squat better for calorie burn?

Both recruit large muscle groups. Squats often burn slightly more due to stabilization demands and involvement of core muscles, but a heavy, high-volume leg press can equal or exceed squat calorie burn depending on programming.

3. Can leg press help me lose belly fat?

Spot reduction isn’t real — you can’t target belly fat with leg press alone. However, leg press sessions that increase overall calorie burn and muscle mass can help create the calorie deficit needed for fat loss when combined with proper nutrition.

Conclusion — How many calories does leg press burn and what should you do next?

So, how many calories does leg press burn? Expect roughly 3–8 calories per minute depending on intensity and bodyweight — translate that into 100–250 calories for a realistic session when factoring rest and set structure. More important than the exact number is how you program the movement: manipulate load, reps, tempo, and rest to meet your goals. Want a sample plan built around your schedule and goals? Explore our workout routines or browse more wellness tips to create a balanced training and recovery plan.

Ready to make your leg press sessions count? Pick one of the sample workouts above and try it for four weeks — track your progress and adjust load and rest to keep challenging yourself. Your legs (and your metabolism) will thank you.