I don't think there is much formula about it at all. It doesn't really seem to vary much between large and small muscles, or vary by weight, number of reps, etc.
But one well known study puts the metabolic gain from a regular program of lifting at about 150 calories per day. The very rough calorie estimates from Spark would give you something broadly consistent with this.
I don't think there is much scientific rigour about it, but if it encourages people to take up ST, well, its something I can live with.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
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