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Calorie Calculator

Lateral Raise

Calculate calories burned during Lateral Raise

MET
3.5
Equipment
Dumbbell
Muscles
Shoulders
Input
kg
1
kg
r
2
kg
r
3
kg
r

Enter sets to calculate

Lateral Raise Calorie Estimates

70 kg body weight, 1RM=12 kg (male intermediate)

Light (3×12)
3×12 @ 7 kg
18.1
kcal
Standard (5×8)
5×8 @ 9 kg
38.2
kcal
Heavy (5×3)
5×3 @ 11 kg
33
kcal

About Lateral Raise Calories

Lateral Raise has a MET value of 3.5, meaning it burns 3.5 times the energy of rest. Actual calories depend on body weight, training intensity (weight used ÷ 1RM), number of sets, and rest time.

How Intensity Affects Burn

Using over 90% of your 1RM on Lateral Raise adjusts the MET by 1.5x, plus EPOC kicks in. At light loads (under 50% 1RM), MET drops to 0.7x. High-intensity training burns calories more efficiently even in shorter sessions.

Calorie Calculators for Other Exercises

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Quick to log between sets. Seeing my last session instantly means no more guessing what weight to use.

— 4x/week lifter

Free with all these features? Switched from a subscription app and haven't looked back.

— 3 years lifting

Love the simple UI. No clutter, just tracking. Exactly what I needed.

— Gym beginner

Update History

v2.1.12026-06-05
  • New "Display" setting under Timer lets you choose between the full-screen rest timer (existing behavior) and a compact pill at the bottom of the entry screen.
  • Fixed: 3-digit interval values (e.g. 120s, 180s) no longer wrap to a second line in the rest timer.
  • Fixed: Grid cells with multi-digit weight × reps now stay on one line via auto-shrink.
v2.1.02026-06-04
  • New: Optional rest timer. Turn it on in Settings to see a full-screen countdown or count-up after each set. Customize the interval per exercise, with video-player-style controls (-10s / pause / +10s) and Skip to end early.
v2.0.02026-06-03
  • GymGrid is now completely free — we want every lifter to be able to use it.
  • Fixed an issue where the Log screen showed kg even when the weight unit was set to lb.
v1.5.12026-05-28
  • The widget can now show your total calories burned (when calorie display is on)
  • Added support for the small widget size
  • More compact set rows on the workout logging screen
  • Tuned the activity heatmap colors so differences in training volume stand out more
v1.5.02026-05-27
  • Add a note to any set — tap the note icon to jot down how it felt or a form cue.
  • New Display Settings (gear icon) on the Records and Analysis screens to show/hide and reorder your exercises.
  • New Home Screen widget that shows your training consistency at a glance.
v1.4.32026-05-25
  • Exercise search now matches hiragana input.
  • Muscle map on the logging screen so you can see target muscles before training.
  • Fixed muscle map rendering (lats, triceps, hamstrings, and more now display correctly).
  • Clearer guidance for the schedule day picker.
  • Fixed an issue where the onboarding guide could reappear after restarting.
v1.4.22026-05-25
  • Minor improvements and bug fixes.
v1.4.12026-05-24
  • Fixed the achievement date shown on Big 3 award cards so it reflects the date you actually logged the weight.
  • Minor improvements and stability fixes.
v1.4.02026-05-22
  • Analysis charts now scroll horizontally to look back over time, with week/month/year zoom for volume
  • Celebrate and share new Big 3 personal records (bench/squat/deadlift), with per-exercise milestone awards
  • New "Save Image" button to save workout and award images straight to Photos
  • Fixed onboarding reappearing when relaunching the app
v1.3.12026-05-21
  • Fix share image white corners on X/Twitter
  • "Save Image" option now available in share sheet
  • Fix drag-to-reorder indicator alignment for tall rows
  • Added "Update App" link in Settings
v1.3.02026-05-20
  • Share your workouts as images on social media
  • Volume chart view in the Analysis tab
  • Tap recent session to quick-load all sets
  • UI improvements and bug fixes
v1.2.32026-05-19
  • Swipe left/right to switch weeks
  • Drag exercise names to reorder
  • View last 5 sessions on recording screen (horizontal scroll)
  • Larger add-set button for easier tapping
v1.2.22026-05-18
  • Larger add-set button for easier tapping
  • View previous session's sets on the recording screen
v1.2.12026-05-17
  • Schedule filter now auto-navigates to the correct week
  • Set input screen auto-scrolls to the latest set
  • 1RM field now shown when adding weighted exercises
  • Improved 1RM guidance with auto-estimation info
  • Bug fixes and performance improvements
v1.2.02026-05-16
  • Exercise icons now shown in set input screen for official exercises
  • Added suggestion pills for cardio exercises (speed, incline, time)
  • Improved cardio chart labels (km/h, auto sec/min display)
  • Added schedule filter (All / Today / Tomorrow) to Grid screen
  • Tap exercise name in Analysis to view max trends over time
  • Bug fixes and performance improvements
v1.1.12026-05-15
  • Fixed calorie calculation accuracy for treadmill walking
  • Fixed filter display issue on the history screen
v1.1.02026-05-15
  • New gold brand design
  • Cardio machine support (treadmill, bike, elliptical) — track speed, duration, and incline
  • Edit records by tapping on them
  • Pocket Lock: lock the screen while training
  • Improved calorie calculation accuracy
  • Advanced exercise settings (equipment, muscles, MET)
  • Onboarding guide for new users
  • Seconds/minutes toggle for timed exercises