Bodyweight Exercise Calorie Calculator: Push-Ups, Squats, Burpees And More

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Enter your weight, pick an exercise and type in your reps or minutes.

This bodyweight exercise calorie calculator covers push-ups, sit-ups, squats, lunges, burpees, jumping jacks, mountain climbers, pull-ups and planks, and shows the source behind every number.

It estimates the energy cost of movement and is not medical or dietary advice.

Table of Contents

Bodyweight Exercise Calorie Calculator

Push-ups, sit-ups, squats, lunges, burpees, jumping jacks, mountain climbers, pull-ups and planks. Counts only the time you are moving, not rest between sets.

Body weight

Heavier bodies burn more for the same work.

Exercise

Effort

How much

Total reps across all sets, and your pace while moving.

Count

Standard is what most calculators and watches report. Exercise only subtracts the 1 MET you would burn sitting still.

Enter a body weight between 60 and 500 lb (27 to 230 kg) and an amount of at least 1.

0calories burned

0calories per rep

0 minof actual work

0 minof brisk walking, same burn

At these settings, how many reps to burn:

Goal	Reps needed	Time moving

Same minutes, other exercises:

Exercise, typical effort	METs	Calories

This tool estimates the energy cost of movement. It is not medical or dietary advice. If you are managing a health condition or a large weight change, talk to a qualified professional before changing your eating or training.

How It Works

Calories per minute equals METs, times 3.5, times your body weight in kilograms, divided by 200. That is the conversion published on the Compendium’s own unit conversions page, and it is the method behind most calorie calculators.

A MET is how hard an activity works your body compared with sitting still. Every MET value in the tool is a row in the 2024 Compendium of Physical Activities, and the row code prints under your result so you can check it.

Exercise and effort	METs	Compendium row
Push-ups, sit-ups, pull-ups or lunges, moderate effort	3.8	02022
Push-ups, sit-ups, pull-ups, jumping jacks or burpees, vigorous effort	7.5	02020
Crunches or plank hold, light effort	2.8	02024
Bodyweight squats or knee push-ups, general effort	3.0	02056
Bodyweight squats or lunges, high intensity	6.5	02057
Interval work, moderate effort (mountain climbers)	7.0	02210
Burpees, mountain climbers or jumping jacks, all-out intervals	11.0	02214
Brisk walking, 3.5 mph, used for the walking comparison	4.8	17200

The slow-tempo push-up and squat options use a lab study that measured breathing in 15 men averaging 66 kg at three seconds down and three up: 0.77 calories per push-up and 0.50 per squat above resting, scaled to your weight.

Standard results include the calories you would have burned sitting still during those minutes, which is how most calculators and watches report. Exercise only subtracts that resting 1 MET and shows the cost of the movement alone.

How Accurate Is It

MET values describe an average person, and the Compendium team’s own testing found the standard MET underestimated measured values 89 percent of the time, most often for people who are heavier, older, less fit or female.

The tool counts only the seconds you are moving. Rest between sets is left out on purpose, because counting it at the working rate is how inflated totals happen.

What To Do With The Number

Fifty push-ups at a steady pace comes to about 16 calories for a 155 lb person, and a 30-minute brisk walk to about 175.

Bodyweight training earns its place through strength and muscle, so use the walking equivalent as your reality check and let your meals carry the calorie side.