how many calories do push ups burn
You burn only a small number of calories per push‑up, but it can add up over big sets and over time.
How Many Calories Do Push Ups Burn?
Short answer: For an average person, a standard push-up burns roughly 0.3–0.6 calories per rep, depending mainly on body weight and intensity.
[3][5][9][10]Quick Scoop
- Most estimates: about 0.3 calories per push-up for someone around 70–75 kg (155–165 lb), at a normal pace and good form. [5][9][3]
- At higher body weight or explosive/fast tempo, it can approach 0.5–0.6 calories per push-up. [10][5]
- Rough benchmarks (average build, moderate intensity): [7][9][1][3][5]
| Push-ups / Time | Estimated calories burned |
|---|---|
| 10 push-ups | ≈ 3 calories | [3][7]
| 30 push-ups | ≈ 9 calories | [3]
| 50 push-ups | ≈ 15–18 calories | [7][3]
| 100 push-ups | ≈ 30 calories (range ~25–60 depending on weight/intensity) | [9][5][7][3]
| 200 push-ups | ≈ 60 calories (commonly 50–70+) | [9][7][3]
| Per hour of push-up training | ≈ 300–700+ calories (huge range; depends on pace and body weight) | [1][5]
What Changes How Many Calories You Burn?
Calorie burn from push- ups isn’t a fixed number; it’s a moving target shaped by several factors.
[8][5][1][3]- Body weight: Heavier people typically burn more calories per rep because they’re moving more mass. [5][1][9]
- Intensity and tempo: Fast, explosive, or advanced variations (decline, clapping) burn more than slow, easy reps. [1][5][3]
- Fitness level: Beginners may work “harder” per rep; trained people may move more efficiently but also do more total reps. [8][3]
- Duration vs. reps: 5 minutes of steady push-ups can burn ~25–60 calories for average weight depending on difficulty. [1]
- Form and range of motion: Full chest- to-floor, locked-out reps recruit more muscle and usually cost slightly more energy per rep. [8][3]
Mini Breakdown: Examples by Set Size
Using the common ~0.3 calories per push-up estimate for a ~70–75 kg person:
[7][9][3]- 10 push-ups: ~3 calories – basically a quick “wake-up” for your upper body. [3][7]
- 50 push-ups: ~15 calories – not a big calorie burn alone, but good for strength and as part of a circuit. [7][3]
- 100 push- ups: ~30 calories – closer to a small snack worth of energy. [9][3][7]
- 300 push-ups (spread through the day): ~90 calories – more meaningful over weeks when paired with diet and other training. [9][3][7]
Forum & “Latest” Fitness Talk
Online calculators and forum discussions often quote ranges like “0.3–0.6 calories per push-up,” which aligns with more detailed breakdowns and MET- based estimates.
[10][5][3][7][9]- Some fitness blogs walk through examples like “200 push-ups ≈ 60 calories” for a mid‑weight person. [3][7]
- Others frame it as “150–300+ push-ups to burn 100 calories,” especially for moderate intensity and average weight. [6][5][10][9]
- Several sites also provide widgets or calculators where you plug in your weight, reps per minute, and duration to get a more tailored estimate. [1][7][9]
Many people are surprised that push-ups don’t burn a ton of calories per rep. They’re better seen as a strength and muscle tool that supports fat loss by building muscle and total activity, not as a main “fat-burning” move on their own.[8][3]
How to Use Push Ups for Fat Loss
If your goal is fat loss, push-ups help most when they’re part of a bigger plan, not the only tool.
[5][8][3]- Combine push-ups with other compound moves (squats, lunges, rows, burpees) to raise total session calorie burn. [8][3]
- Use them in circuits or EMOM/AMRAP style (e.g., 10–15 push-ups every minute with other exercises) to increase intensity and heart rate. [5][3][8]
- Progress to harder variations (decline, weighted, plyometric) to get more strength, muscle, and slightly higher calories per rep. [5][1][3]
- Pair training with a mild calorie deficit from diet, which has a much larger impact on fat loss than the calories from push-ups alone. [5][8]
Simple Rule-of-Thumb
For most people:
- Assume ~0.3 calories per push-up if you’re doing standard reps at a moderate pace and you are roughly average weight. [7][9][3]
- Bump that toward ~0.5 calories per rep if you’re heavier and/or doing intense, explosive sets. [10][5]
- Expect somewhere around 150–300+ push-ups to burn about 100 calories, with the exact number shifting by body weight and how hard you’re working. [6][9][5]
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[9][1][3][5]Bottom note: Information gathered from public forums or data available on the internet and portrayed here.
[1][3][7][9][5]TL;DR: Expect roughly 0.3–0.6 calories per push-up depending on your body and intensity; big calorie burns come from lots of reps, smart programming, and overall activity, not from a few sets alone.
[10][3][7][9][5]