Deadlifts burn about 3.5–6 METs; at 80 kg that’s ~5–8 kcal per minute, shaped by load, reps, tempo, and rest.
Technique Work
Strength Sets
Heavy Effort
Basic: Learn The Move
- Light load, slow reps
- Long rests, crisp setup
- EMOM technique blocks
Low Burn
Better: Build Strength
- Moderate load, 4–6 reps
- 2–3 min rests
- Accessory pulls
Mid Burn
Best: Peak Sessions
- Heavy singles or triples
- Shorter rests in blocks
- Supersets or clusters
High Burn
Calories Burned From Deadlifts: Per Minute, Per Set
Calorie math for barbell pulls starts with METs. The CDC’s explanation of METs defines one MET as resting effort; multiply MET by your body weight and you get a usable estimate of work rate. The Compendium lists resistance work at ~3.5 MET for general multi-exercise sessions, ~5.0 MET for squats, and ~6.0 MET for vigorous lifting and power work, which maps well to deadlift sessions, especially when sets are heavy or paced briskly.
How To Calculate Deadlift Calories
Plug this into any set or minute of work: kcal per minute = MET × 3.5 × body weight (kg) ÷ 200. For a quick feel, an 80 kg lifter lands near 4.9 kcal/min at 3.5 MET, ~7.0 kcal/min at 5.0 MET, and ~8.4 kcal/min at 6.0 MET. Those rates apply to the time you’re actually lifting. Long rests lower the average over the session.
Deadlift Session Patterns That Change Burn
Three levers steer the total: load, time under tension, and rest. Heavy triples spike per-minute cost, yet short sets mean the per-set total stays modest. Higher-rep Romanian pulls stretch the clock, nudging the per-set number up even at a lower MET. Supersets and short rest blocks keep work density high, raising the average for the hour.
Deadlift Calorie Estimates By Body Weight
The table below uses two reference intensities that fit most barbell days: technique or mixed work at ~3.5 MET and heavy effort at ~6.0 MET. Values show calories for 10 minutes of active lifting time (not counting rest). MET ranges align with published resistance-training entries in the Compendium of Physical Activities.
| Body Weight (kg) | Technique/Mixed ~3.5 MET | Heavy Effort ~6.0 MET |
|---|---|---|
| 55 | 33.7 kcal | 57.8 kcal |
| 68 | 41.6 kcal | 71.4 kcal |
| 75 | 45.9 kcal | 78.8 kcal |
| 82 | 50.2 kcal | 86.1 kcal |
| 90 | 55.1 kcal | 94.5 kcal |
| 100 | 61.2 kcal | 105.0 kcal |
Session planning gets easier once you map your daily calorie needs to the time you lift. If a block has 15 minutes of true pulling and you sit near 75 kg, a heavy day lands around 118 kcal for the lifting time itself.
Real-World Ranges You Can Expect
Most lifters find their deadlift days sit near 100–250 kcal of lifting work inside a broader hour that also includes warm-ups, setup, and rest. The number climbs when you run short rests, add accessory pulls, or pair deadlifts with conditioning. It slides when you practice technique with long breaths between sets.
Minute-By-Minute Versus Per-Set
Both views help. Per-minute tells you how costly a block of steady pulls will be. Per-set answers the “was that set worth it?” question. Use both to shape density and total volume across the week.
What Counts As Light, Moderate, Or Vigorous For Deadlifts
The Compendium places general multi-exercise resistance work around 3.5 MET, squats around 5.0 MET, and vigorous lifting at roughly 6.0 MET. Deadlifts track those bins closely. A single at 90% 1RM with short bracing time sits near the top, while tempo technique work with empty bar or light plates sits near the bottom.
Short Examples
- Technique EMOM (10×1 at 50–60%): ~3.5 MET during reps; long rest in between lowers the hour’s average.
- Strength Fives (5×5 at ~75%): ~5.0 MET during sets; moderate rests keep density in the middle.
- Heavy Triples (6×3 at ~85%): per-minute cost rises toward ~6.0 MET; total still depends on set length.
Per-Set Estimates For A Typical Lifter
This table shows three common set styles for an 80 kg lifter. The estimates use time under tension per set and the MET that best fits the style. Rest time isn’t counted; use it to plan density across the workout.
| Set Style | Time Under Tension | Calories Per Set |
|---|---|---|
| Heavy Triples (~6.0 MET) | ~20 seconds | ~2.8 kcal |
| Strength Fives (~5.0 MET) | ~30 seconds | ~3.5 kcal |
| Volume Tens (~3.5 MET) | ~45 seconds | ~3.7 kcal |
How To Raise Calorie Burn Without Ruining Your Pull
Use Density Blocks
Cluster short sets inside 8–12 minute blocks. Keep rest trims modest so bar speed stays snappy. You add minutes of actual work without grinding form.
Add A Pull Pair
Pair each set with a hinge or posterior-chain move that doesn’t trash the next pull. Hip thrusts, reverse hypers, and kettlebell swings work well. Two moves share setup time, which boosts work per clock minute.
Push Accessory Volume
Romanian deadlifts and barbell rows extend time under tension. The per-minute cost may sit lower than top singles, but the total minutes add up across a session.
How Accurate Are These Numbers?
METs are population averages. Fitness level, technique, bar speed, and session design shift the true cost. The MET approach still gives dependable ballpark math and lines up with large-scale references. The resistance-training entries in the Compendium show 3.5–6.0 MET for the scenarios used here, and the CDC page explains what METs represent in plain terms. For context beyond the lifting floor, Harvard Health’s calorie tables for “weight lifting, general” across body sizes offer a helpful cross-check based on real-world samples.
How To Use This For Fat Loss Or Muscle Gain
Deadlifts help you keep muscle during a deficit and raise daily expenditure through training and recovery costs. They won’t match long cardio sessions for raw burn per hour, yet they pay off across the week when you program volume, accessories, and step count well. Most lifters get the best body-composition shifts by pairing smart barbell work with a steady intake plan and consistent movement on non-lifting days.
Sample 45-Minute Template
Warm-Up (8–10 Minutes)
Hip hinge patterning, hamstring prep, and two ramp sets. Keep breathing even so the real work block stays crisp.
Main Pull (15–18 Minutes)
Either 5×3 at ~80–85% with 2–3 minute rest, or 4×6 at ~70–75% with 90–120 seconds rest. Expect 8–12 minutes of actual lifting time here across sets.
Accessory Block (10–12 Minutes)
Romanian deadlifts 3×8–10 and chest-supported rows 3×8–12. Steady breathing, strong bracing. This block adds several minutes of time under tension at a moderate MET.
Finisher Or Walk-Out (5 Minutes)
Light swings EMOM, sled drags, or a brisk lap of the gym. This bumps the session average without beating up your back.
Trusted References For MET And Resistance Work
For the physiology behind the math, see the Compendium entries for resistance training that list ~3.5, ~5.0, and ~6.0 MET codes. For plain-language background on METs, the CDC page on measuring intensity explains MET as a multiple of resting effort and why it’s useful for estimating energy cost.
Putting It Together
Pick a MET that fits the block you’ll run, multiply by your body weight with the formula above, and plan minutes of true lifting time. Track rep speed and rest so today’s estimate matches what you do next week. If you need a refresher on intake while you train hard, you can skim our calories and weight loss guide before planning your next block.