Calories Burned Per Push-Up: Exact Per-Rep Numbers
How many calories does one push-up burn? Roughly 0.3-0.5 cal per rep depending on body weight, pace, and form. Get exact per-rep and per-minute data here.
One push-up burns approximately 0.3 to 0.5 calories for most adults. The exact number depends on your body weight, your pace, and your form — heavier bodies and faster, fuller reps burn more.
Calories Per Push-Up
A single push-up moves a large share of your body weight against gravity, engaging your chest, shoulders, triceps, and core. That full-body effort is why push-ups burn more per rep than smaller isolation moves.
For an average adult, expect 0.3-0.5 calories per push-up. The range exists because three things change the math:
- Body weight — Heavier lifters move more mass per rep, so they burn more.
- Pace — Faster, continuous reps raise your heart rate and metabolic cost.
- Form — Full range of motion (chest near the floor, arms locked out) beats shallow, half reps.
A leaner 55 kg person sits near the bottom of the range; a 95 kg person doing slow, full-depth reps lands near the top.
Calories Per Push-Up By Body Weight
Your body weight is the single biggest factor. The table below shows estimated calories for one standard push-up at a moderate pace.
| Body Weight | Calories Per Push-Up |
|---|---|
| 50 kg (110 lb) | 0.25-0.32 kcal |
| 60 kg (132 lb) | 0.30-0.39 kcal |
| 70 kg (154 lb) | 0.35-0.45 kcal |
| 80 kg (176 lb) | 0.40-0.52 kcal |
| 90 kg (198 lb) | 0.45-0.58 kcal |
| 100 kg (220 lb) | 0.50-0.65 kcal |
Treat these as planning numbers, not lab-grade measurements. For figures matched to your exact weight and pace, try the Push-Up Calorie Calculator.
Per-Rep vs Per-Minute Math (METs)
Calorie burn is usually estimated with METs (Metabolic Equivalent of Task). Vigorous calisthenics like push-ups carry roughly 7-8 METs. The formula is:
Calories/min = (METs × 3.5 × body weight in kg) ÷ 200
For a 70 kg person at 8 METs:
(8 × 3.5 × 70) ÷ 200 = 9.8 calories per minute
To get a per-rep figure, divide by your cadence. A steady set runs about 20-30 push-ups per minute:
- 9.8 kcal/min ÷ 25 reps = ~0.39 calories per push-up
Per-Minute Burn By Body Weight (at ~8 METs)
| Body Weight | Calories Per Minute |
|---|---|
| 50 kg | 7.0 kcal/min |
| 60 kg | 8.4 kcal/min |
| 70 kg | 9.8 kcal/min |
| 80 kg | 11.2 kcal/min |
| 90 kg | 12.6 kcal/min |
| 100 kg | 14.0 kcal/min |
These per-minute rates assume continuous work. In real sets you rest between rounds, so your total session burn runs lower.
How Many Push-Ups to Burn 100 Calories
Because each rep burns a fraction of a calorie, hitting 100 calories takes real volume. Using a per-rep midpoint:
| Body Weight | Push-Ups for 100 kcal |
|---|---|
| 50 kg | ~340 push-ups |
| 60 kg | ~290 push-ups |
| 70 kg | ~250 push-ups |
| 80 kg | ~215 push-ups |
| 90 kg | ~195 push-ups |
| 100 kg | ~175 push-ups |
That is a lot of push-ups in one sitting. Most people spread them across sets or circuits — which is why push-ups shine as a strength builder first and a calorie burner second.
How to Burn More Per Push-Up
You can push your per-rep burn toward the top of the range with a few adjustments:
- Use full range of motion — Lower until your chest nearly touches the floor and lock out at the top. Half reps cost fewer calories.
- Slow the eccentric — A 2-3 second lowering phase increases time under tension and total work.
- Add explosive reps — Plyo or clap push-ups recruit more muscle and spike heart rate.
- Try decline push-ups — Elevating your feet shifts more body weight onto your arms, raising the load per rep.
- Keep rest short — Stringing sets together with minimal breaks keeps your metabolic rate elevated.
- Add weight — A weighted vest or plate increases the mass you move every single rep.
Form quality beats raw speed: twenty clean, deep push-ups burn more than forty shallow ones.
Frequently Asked Questions
How many calories does one push-up burn? About 0.3-0.5 calories for most adults. Lighter people burn closer to 0.25 kcal, while heavier people doing full reps can hit 0.6 kcal or more per push-up.
Do push-ups burn more calories than crunches? Yes. Push-ups recruit more muscle mass (chest, shoulders, triceps, and core), so per rep they burn noticeably more than smaller core moves like crunches.
How many calories do 100 push-ups burn? Roughly 30-50 calories for an average adult, depending on body weight, pace, and form. A heavier person doing slow, full-depth reps lands at the higher end.
Are push-ups good for weight loss? They help. Push-ups build lean muscle that raises resting metabolism, and in fast circuits they add a solid burn. For weight loss, pair them with overall activity and a calorie-controlled diet.
Calculate Your Push-Up Calorie Burn
Get an estimate matched to your exact body weight, rep count, and pace:
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