How to Calculate the Energy Expenditure of Weight Lifters?
The energy expenditure (EE) of weight lifters is one of the most debated topics among athletes. Some say it’s not much while others claim that they burn up to 500 calories per hour during their training sessions.
What do these numbers mean exactly?
Let us take a look at some facts:
Energy Expenditure = (Workout Time x Duration) + Resting Metabolic Rate (BMR).
So if you are doing a workout session for 10 minutes, then your BMR will be 0.5 – 1 hours later.
If you have been working out regularly for 2 years, then your resting metabolic rate would be around 3.0 – 4 hours after your workout session. So the total EE of weight lifters is approximately 5.8 x 10 minutes or ~7200 Calories/day (or 7200 kcal/day).
If you want to calculate the calories burned during a workout session, you need to know how many kilocalories (kcal) were used up during the exercise. Then multiply it by the duration of your workout session.
For example, if you weigh 150 pounds and perform a set of five squats with 100 lbs., then your calories burnt would be 250 kcals (150 x 100).
You can use this number when calculating your daily caloric intake and expenditure. For example, if you consume 2000 kcal/day, then your weight loss goals would be 3.5 pounds (2000 kcal/week) or 1.75 pounds (2000 kcal/month).
However, note that this is just an estimate and you might not lose this amount. Every individual has a different metabolic rate and you may gain or lose less than the average.
Here’s a tip: exercise slows down the metabolic rate by around 5% (this percentage increases if you are performing very demanding exercises). Thus, if your metabolic rate is 2,000 kcal/day, then you can consume up to 2,050 kcal/day without gaining weight.
This just about covers everything you need to know about the calorie consumption and expenditure of weightlifters. The next time someone tells you that weight training does not cause you to lose weight, just show him this article.
You will be able to convince anyone with these tips in your arsenal!
What strength training really does is that it substantially increases the number of mitochondria in your body. This allows your body cells to use oxygen and burn calories more efficiently.
The upshot of this is that you can eat more food and still lose weight!
You can eat more and still lose weight!
So, the next time you are at a party and someone tells you that weight training does not help you lose weight, you can show them this article. You now know that strength training substantially increases your BMR, which means that you can eat a lot more than they do to lose the same number of pounds.
The next time someone tells you that strength training does not help you lose weight, just show them this article.
Thanks for reading and keep pumping those weights!
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Sources & references used in this article:
Are predictive equations for estimating resting energy expenditure accurate in Asian Indian male weightlifters? by M Joseph, RD Gupta, L Prema… – Indian journal of …, 2017 – ncbi.nlm.nih.gov
Weightlifting: A brief overview by MH Stone, KC Pierce, WA Sands… – Strength and …, 2006 – search.proquest.com
A Review of power output studies of olympic and powerlifting: methodology, performance by J Garhammer – J. Strength Cond. Res, 1993 – cdn.criticalbench.com
Contribution of blood lactate to the energy expenditure of weight training by CB Scott PhD – The Journal of Strength and …, 2006 – digitalcommons.usm.maine.edu
Energy expenditure studies to predict requirements of selected national athletes by MN Ismail, WN WD, H Zawiah – Malaysian journal of nutrition, 1997 – researchgate.net
Aerobic energy expenditure during recreational weight training in females and males by B Morgan, SJ Woodruff, PM Tiidus – Journal of sports science & …, 2003 – ncbi.nlm.nih.gov
Maximum strength, rate of force development, jump height, and peak power alterations in weightlifters across five months of training by WG Hornsby, JA Gentles, CJ MacDonald, S Mizuguchi… – Sports, 2017 – mdpi.com
A comparison of energy expenditure estimates from the Actiheart and Actical physical activity monitors during low intensity activities, walking, and jogging by DK Spierer, M Hagins, A Rundle, E Pappas – European journal of applied …, 2011 – Springer
Energy expenditure during bench press and squat exercises by RA Robergs, T Gordon, J Reynolds… – Journal of strength and …, 2007 – search.proquest.com