Key Takeaways

  • Convert between kilograms, pounds, stone, ounces, and grams instantly. All conversions use NIST standard factors.
  • 1 kilogram = 2.20462 pounds = 35.274 ounces = 1,000 grams. 1 stone = 14 pounds = 6.35029 kg.
  • The barbell plate conversion table is useful for gym-goers who train in facilities that use different plate standards (kg plates vs lb plates).
  • Click to copy any result for easy use in other applications.

Standard Conversion Factors

All conversions are performed through a canonical unit (grams) to ensure consistency. The conversion factors used are internationally standardized:

  • 1 kilogram = 1,000 grams
  • 1 pound = 453.592 grams
  • 1 stone = 6,350.29 grams (14 pounds)
  • 1 ounce = 28.3495 grams

These factors are defined by the International Bureau of Weights and Measures (BIPM) and the National Institute of Standards and Technology (NIST).

Gym Plate Standards

Olympic weightlifting and powerlifting competitions use kilogram plates, while many commercial gyms (especially in the US) use pound plates. The standard Olympic barbell weighs 20 kg (44 lbs) for men and 15 kg (33 lbs) for women.

Common kg plates (1.25, 2.5, 5, 10, 15, 20, 25 kg) don't have exact pound equivalents, which can create confusion when switching between gym systems. The conversion table above provides precise equivalents.

Frequently Asked Questions

Sources & References

  1. NIST Handbook 44 — Specifications, Tolerances, and Other Technical Requirements for Weighing and Measuring Devices. National Institute of Standards and Technology. NIST (2023)
  2. The International System of Units (SI). International Bureau of Weights and Measures (BIPM). BIPM (2019)
Manish Kumar
Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.

Learn more about Manish
NASM Certified Personal Trainer Certificate

NASM Certified

Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine

Disclaimer: This tool is for informational and personal journaling purposes only. Results are estimates based on published formulas and may vary based on individual factors such as genetics, training history, and measurement technique.