Why are there only two intensity choices?

They map to broad published resistance-training categories. Adding invented intermediate values would imply unsupported precision.

Is the estimate net or gross?

Gross. It includes the resting component during the session.

Does the calculator count sets, repetitions, or weight lifted?

No. The MET model uses activity category, body mass, and duration; it does not calculate mechanical work or training volume.

Can it design a strength program?

No. It estimates session energy only and makes no exercise, load, progression, or suitability recommendation.

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Estimate Resistance-Training Session Energy

Apply a published resistance-training MET category to your body mass and active session duration.

Compendium MET categories

Metric and imperial mass

Explicit gross-energy result

Estimates gross session energy for moderate or vigorous resistance training using Compendium MET values, duration, and body mass.

Limitation: Educational estimate only, not a wearable measurement or exercise prescription.

Jump to calculator · Sources & review

Free Calculators HubStrength Training Calculator

Body-mass unit

KilogramsPounds

Resistance-training intensityChoose the closest Compendium category; these are standardized activity values, not measured personal intensity.Active session duration (minutes)Body massEnter kilograms or pounds according to the selected unit.

Understanding Estimate Resistance-Training Session Energy

How to Use the Strength Training Calculator

This focused calculator avoids inventing a training program: it estimates only gross energy for the entered resistance-training session.

Select kilograms or pounds.

Intensity labels are broad

A session with long rests or mixed activities may not match one MET category throughout.

Gross Energy for One Resistance Session

The result includes the resting-energy component during the entered time. It does not estimate net energy above rest, mechanical work, training volume, strength gain, or a recommended workout.

Strength-Session Energy Examples

Moderate metric example

Intensity, duration, and body mass

intensity:3.5 MET

durationMinutes:60

bodyMass:70 kg

Estimated gross kilocalories

257 kcal

3.5 × 3.5 × 70 ÷ 200 × 60 = 257.25, displayed as 257 kcal.

Vigorous imperial example

Intensity, duration, and body mass

intensity:6.0 MET

durationMinutes:45

bodyMass:180 lb

Estimated gross kilocalories

386 kcal

180 lb converts to about 81.65 kg before the shared MET equation is applied.

Do not interpret kcal as training quality

Energy expenditure does not measure strength stimulus, technique, or program effectiveness.

Frequently Asked Questions

This page serves resistance-training intent with two sourced strength categories. The general exercise calculator accepts any user-supplied Compendium MET value.

Still have questions about this calculation?

Try the Calculator

Resistance-Training MET Equation

The calculation reuses the same physical-activity energy engine as the general exercise calculator while restricting intensity to resistance-training categories.

Metric:kg = lb × 0.45359237

Imperial:For imperial units: kg = lb × 0.45359237

Formula

kg = lb × 0.45359237

Mass conversion

kg = lb × 0.45359237

Gross session energy

kcal = MET × 3.5 × kg / 200 × minutes

Scientific Background

The Compendium of Physical Activities provides standardized MET codes for resistance exercise. MET values support consistent activity comparison but do not replace indirect calorimetry or individualized assessment.

Sources & review

Strength Training Calculator documents the references behind its formulas and assumptions. Always treat results as educational estimates, not personalized professional advice.

Last reviewed

July 21, 2026

Reference
pacompendium.com
https://pacompendium.com/
NIH health reference
National Institutes of Health (NIH)
https://pubmed.ncbi.nlm.nih.gov/21681120/

See our methodology and corrections policy.