Cardio vs Weights: Calorie Burn Compared
Looking at calories burned during the session alone, cardio often wins. But weight training increases muscle mass, which raises your resting metabolic rate, and generates a significant EPOC afterburn effect lasting 24–48 hours. For body composition goals, combining both is the most effective approach.
Understanding MET Values
MET (Metabolic Equivalent of Task) represents how many times more energy an activity uses compared to rest. A MET of 7 (jogging) burns 7 times the calories of sitting still. The formula is: kcal = MET × weight(kg) × time(hours).
The EPOC Advantage of Weight Training
After intense resistance training, your body continues burning extra calories during the recovery period. High-intensity weight sessions can elevate metabolism 5–10% for up to 48 hours. This afterburn effect is significantly larger than what steady-state cardio produces.
Frequently Asked Questions
One pound of muscle tissue burns about 6–10 extra calories per day at rest. Gaining 5–10 lbs of muscle over time translates to 30–100 extra calories burned daily without any exercise.
Fasted cardio increases the proportion of fat oxidized during the session, but total daily fat loss over 24 hours is similar to fed-state cardio. Overall calorie balance matters most for fat loss.