How Heavy Should a Weighted Vest Be for Weight Loss and Metabolic Health?

Weighted vests have exploded in popularity thanks to TikTok influencers and fitness enthusiasts. But beyond the hype, research shows they can do more than make workouts harder – they may help you burn more calories, lose fat, preserve muscle, and even keep the weight off long-term. But weighted vests come in many weights from "micro loaded gravity sportswear" that is as light as 1-3 lbs to weight vests over 100 lbs.

So how heavy should your vest be to see real results? Let’s break down the science.

• How Weighted Vests Help With Weight Loss

Researchers have discovered that the body has a built-in weight sensor, nicknamed the “gravitostat.” Cells in your bones sense changes in weight and send signals to the brain that affect appetite and metabolism. When you lose weight, your body often lowers its calorie burn and increases hunger to push you back up. By adding external weight with a vest, you may be able to “trick” your body into keeping the metabolism higher and resisting fat regain.

• The Best Weight Range for Weighted Vests

A groundbreaking weighted vest study in Sweden tested this idea by having people with obesity wear either a heavy vest (~11% of body weight) or a light vest (~1% of body weight) for 8 hours a day.

• The heavy vest group lost significantly more weight and fat in just 3 weeks.

• The light vest group (only a few pounds) saw almost no change.

Takeaway: Ultra-light “micro” weighted apparel may feel convenient, but science shows you need about 10% of your body weight or more to get meaningful fat-loss effects.

• The INVEST Study: Long-Term Weight Loss Benefits

At Wake Forest University, Dr. Kristen Beavers and her team tested the Hyper Vest PRO in a large study of older adults with obesity. Called INVEST, this 12-month program compared diet alone to diet plus daily weighted vest use.

• Weight loss: Everyone lost about 9–11% of body weight – the vest didn’t increase weight loss during the diet itself.

• Metabolic health: The vest group preserved their resting metabolic rate. While the diet-only group’s metabolism slowed by ~237 calories/day, the vest group’s metabolism barely changed (–16 calories/day). This is huge – preserving metabolism makes long-term maintenance easier.

• Long-term results: Two years later, the vest group kept off about 10 lbs, while the diet-only group regained almost everything.

• Strength & function: Vest users also maintained more lower-body strength and balance – critical for healthy aging.

• Bone density: One caveat – the vest did not stop bone loss that often comes with dieting. Additional strategies (exercise, nutrition, or medication) are needed for bones.

Dr. Beavers’ advice: weighted vests are safe, practical, and can help with strength and weight-loss maintenance. She recommends adjustable vests that let you start light and gradually build up.

• The ACE Walking Study: Burn More Calories While Walking

The American Council on Exercise sponsored a study that tested walking with the Hyper Vest PRO.

• Women walked on a treadmill with no vest, a vest equal to 10% body weight, and a vest equal to 15%.

• Calories burned: Wearing a vest increased calorie burn by ~12–13%.

  • On flat ground, 15% of body weight gave the biggest boost.

  • On hills, even 10% was enough – adding more didn’t help much.

• Effort: Surprisingly, participants didn’t feel much difference in effort between 10% and 15% loads.

Takeaway: Adding a weighted vest to walking is an easy, low-impact way to make workouts more efficient. A 20–30 minute walk with a vest can give calorie burn similar to walking faster – without the extra joint stress.

• Do Micro-Weighted Vests Work?

Some brands sell weighted vests and clothing with only 1–10 lbs of fixed weight. These “micro loaded ” vests or gravity sportswear may look sleek, but studies show the loads are simply too small to engage the body’s weight-sensing system or drive meaningful calorie burn.

They also lack adjustability, so you can’t progress as your fitness improves. For real results, go with a vest that can start with a micro-load and increase up to 10–15% of your body weight. 

• Do Shoulder Harness Weighted Vests Work?

The majority of the weighted vests shown on TikTok by fitness influencers are inexpensive should harness style "vests." The low price is attractive but most are fixed weight so you will have to buy an additional weighted vest to make progress. At a heavy enough weight they work. But when this style vest is heavier most are unbalanced with the majority of the weight being in the back. The weight can be uncomfortable on your shoulders. 

Since most lack adjustability, you can’t progress as your fitness improves. For real results, go with a vest that can start with a micro-load and increase up to 10–15% of your body weight. 

How to Use a Weighted Vest Safely

• Start light: Begin with just a few pounds or 5% of body weight. Increase gradually.

• Aim for 10–15% of body weight: This is the sweet spot for fat loss and calorie burn.

• Use during activity and adjust your wear time: Walking, hiking, bodyweight strength moves, and chores are all good options.

• Watch posture & joints: Stand tall, engage your core, and stop if you feel joint pain.

• Choose an adjustable, snug-fitting vest: Comfort and fit matter for safety and consistency.

Bottom Line

Weighted vests aren’t just a fitness fad – they’re backed by science. Heavier, adjustable vests (10–15% of body weight) are far more effective than ultra-light options. Research shows they can:

• Boost calorie burn during walking by up to 13%.

• Preserve metabolism during weight loss.

• Help keep lost weight off.

• Improve strength and balance in daily life.

If your goal is serious calorie burn, fat loss, or healthy aging, invest in a quality adjustable weighted vest like the Hyperwear Hyper Vest product line. Start light, build gradually, and let gravity work for you.

Track Your Rucking Calorie Burn with our Weighted Vest and Rucking Calorie Burn Caculator