Aug 25, 2026
Rock Climbing vs Weight Lifting: Calories Burned (2026)
70 kg / 30 min: ~280 kcal Rock climbing (MET ≈ 8) vs ~175 Weight lifting (MET ≈ 5). 105 kcal gap plus how to choose — and log food in IGNITE AI.
Climbing sessions usually burn more per minute than long-rest lifting. Lifting still wins for progressive muscle — different jobs.
Gap ≈ 105 kcal / 30 min at 70 kg before rests change everything.
Rock climbing (MET ≈ 8)
Estimated calories for Rock climbing (MET ≈ 8):
55 kg: 15 min: ~110 · 30 min: ~220 · 45 min: ~330 · 60 min: ~440
70 kg: 15 min: ~140 · 30 min: ~280 · 45 min: ~420 · 60 min: ~560
85 kg: 15 min: ~170 · 30 min: ~340 · 45 min: ~510 · 60 min: ~680
Weight lifting (MET ≈ 5)
Estimated calories for Weight lifting (MET ≈ 5):
55 kg: 15 min: ~69 · 30 min: ~138 · 45 min: ~206 · 60 min: ~275
70 kg: 15 min: ~88 · 30 min: ~175 · 45 min: ~263 · 60 min: ~350
85 kg: 15 min: ~106 · 30 min: ~213 · 45 min: ~319 · 60 min: ~425
Where IGNITE AI fits
Send day + pizza is fine if it is logged. IGNITE AI makes “climbing diet” measurable instead of aesthetic.
Bottom line
Rock climbing leads on these METs — adherence and dinner still decide the week.