How many calories does a 46-year-old, moderately active male, weighing 95kg, burn per hour while performing exercises like 22kg kettlebell swings, deadlifts, barbell rows, kettlebell squats, kettlebell shoulder press, and dumbbell inclined press, all with 10 reps?

Caloric Expenditure for Resistance Training Session

A 46-year-old, 95kg moderately active male performing the described resistance training circuit (kettlebell swings, deadlifts, barbell rows, kettlebell squats, shoulder press, and inclined dumbbell press with 22kg loads at 10 reps each) burns approximately 8-13 kcal/min, totaling roughly 240-390 calories for a 30-minute session, or 480-780 calories for a full hour.

Resistance Training Energy Expenditure

Resistance training at moderate-to-high intensity (75% of 1-repetition maximum) burns approximately 8.83 kcal/min in recreationally active men with similar body mass (86.6 kg), which translates to roughly 9-10 kcal/min when adjusted for this individual's higher body weight of 95kg. 1

• The energy cost of resistance exercise varies with muscle mass involved and intensity, ranging from 2-18 METs depending on the specific activity 2
• For a 95kg individual, resistance training at moderate intensity (approximately 5-6 METs) would expend roughly 8.3-10 kcal/min 3
• The described workout involves compound movements (deadlifts, squats, rows) engaging large muscle groups, placing it in the moderate-to-vigorous intensity range (5-7 METs), corresponding to 8-12 kcal/min for this body weight 4, 3

Calculation Based on Body Weight and Activity Type

Using standardized MET calculations: at 6 METs (moderate-vigorous resistance training), a 95kg individual expends approximately 9.5 kcal/min 3

• The formula: (METs × 3.5 × body weight in kg) ÷ 200 = kcal/min 3
• For this individual: (6 × 3.5 × 95) ÷ 200 = 9.98 kcal/min
• At 7 METs (vigorous compound movements): (7 × 3.5 × 95) ÷ 200 = 11.6 kcal/min 3

Session Duration Considerations

Without knowing the exact duration, typical resistance training sessions last 30-45 minutes according to standard guidelines 5

• A 30-minute session would burn approximately 285-350 calories 5, 1
• A 45-minute session would burn approximately 430-520 calories 5
• A full 60-minute session would burn approximately 570-700 calories 1

Important Clinical Caveats

Body weight significantly affects absolute energy expenditure—heavier individuals expend more total calories performing the same activity 3

• The 95kg body weight is 10% higher than the reference study population (86.6kg), proportionally increasing caloric expenditure 1
• Rest periods between sets are not included in these calculations; actual energy expenditure during rest intervals drops to approximately 1.3 × BMR (basal metabolic rate) 6
• For a 95kg male aged 46, estimated BMR is approximately 1700-1800 kcal/day, or 1.2-1.25 kcal/min at rest 6

Post-Exercise Energy Expenditure

Moderate-intensity resistance training (50-75% VO2max) does not produce a prolonged elevation in post-exercise metabolic rate that significantly influences total daily energy expenditure 7

• The post-exercise metabolic elevation is minimal unless exercise intensity exceeds 75% VO2max 7
• For weight management purposes, only the direct energy cost of the activity itself should be counted, not speculative post-exercise "afterburn" 7

Total Daily Energy Context

This single resistance training session represents approximately 10-15% of total daily energy expenditure for a moderately active 95kg male 8

• Moderately active males of this size typically have total daily energy expenditure of 2800-3500 kcal/day 8
• The Physical Activity Level (PAL) for moderately active individuals ranges from 1.6-1.9 × BMR 2
• This workout contributes meaningfully toward the recommended 150-300 minutes/week of physical activity 5