Caloric expenditure during a weightlifting session can be estimated heuristically, generally ranging between 75 and 300 calories per session depending on training volume, with a negligible contribution from post-exercise energy expenditure (EPOC).

noli's read

The advice is based on a rigorous analysis of physiological data, often relayed by Greg Nuckols through journals such as MASS, which examine studies like those by João et al. on energy expenditure in resistance training. Research confirms that actual caloric expenditure is often much lower than estimates from smartwatches, typically ranging from 100 to 300 calories depending on intensity and volume. The notion that weightlifting induces massive post-exercise caloric expenditure (EPOC) is largely qualified by the literature, which often deems it insignificant (a few extra calories). Individual variability exists, particularly related to body weight and muscle mass, making any precise formula difficult. This framework is scientifically coherent: the emphasis is placed on a cautious estimate rather than an overestimation that could distort nutritional goals.

the sources

No named source held this one up — that absence is part of the verdict.