How Many Calories Do Push Ups Burn?
Discover how many calories push ups burn based on your weight, pace, and rep count. Learn the science behind push up calorie burn and get accurate estimates.
Push ups burn approximately 0.2 to 0.4 calories per rep, meaning 100 push ups can burn roughly 20 to 40 calories depending on your body weight and rep speed.
Push ups are one of the most popular bodyweight exercises, and for good reason. They build upper body strength, engage your core, and can be done anywhere without equipment. But how many calories do push ups actually burn?
Quick Answer: Calories Per Push Up
The average person burns approximately 0.3 calories per push up. This means:
- 10 push ups = ~3 calories
- 25 push ups = ~7.5 calories
- 50 push ups = ~15 calories
- 100 push ups = ~30 calories
However, your actual calorie burn depends on several factors including your body weight, workout intensity, and pace.
Calories Burned by Body Weight
Your body weight significantly impacts how many calories you burn during push ups. Heavier individuals expend more energy to move their body through the exercise.
| Body Weight | Calories per Push Up | 10 Push Ups | 50 Push Ups | 100 Push Ups |
|---|---|---|---|---|
| 120 lb (54 kg) | ~0.25 | 2.5 cal | 12.5 cal | 25 cal |
| 150 lb (68 kg) | ~0.29 | 2.9 cal | 14.5 cal | 29 cal |
| 180 lb (82 kg) | ~0.32 | 3.2 cal | 16 cal | 32 cal |
| 210 lb (95 kg) | ~0.36 | 3.6 cal | 18 cal | 36 cal |
| 240 lb (109 kg) | ~0.40 | 4.0 cal | 20 cal | 40 cal |
Calories Burned by Time
If you prefer to measure your workout by duration rather than reps, here's what you can expect:
| Duration | Slow Pace (10/min) | Moderate Pace (20/min) | Fast Pace (30/min) |
|---|---|---|---|
| 5 minutes | 15 cal | 30 cal | 45 cal |
| 10 minutes | 30 cal | 60 cal | 90 cal |
| 15 minutes | 45 cal | 90 cal | 135 cal |
| 20 minutes | 60 cal | 120 cal | 180 cal |
| 30 minutes | 90 cal | 180 cal | 270 cal |
Factors That Affect Push Up Calorie Burn
1. Body Weight
The more you weigh, the more energy your body needs to perform each push up. This is why heavier individuals burn more calories per rep.
2. Workout Intensity and Pace
Performing push ups at a faster pace increases your heart rate and overall calorie expenditure. However, maintaining proper form is more important than speed.
3. Push Up Variation
Different push up variations can affect calorie burn:
- Standard push ups: Baseline calorie burn
- Decline push ups: Up to 20% more calories
- Diamond push ups: Increased tricep engagement
- Plyometric push ups: Can double the calorie burn rate
4. Muscle Mass
Individuals with more muscle mass have higher metabolic rates and may burn slightly more calories during exercise.
5. Rest Periods
Shorter rest periods between sets keep your heart rate elevated, increasing overall calorie burn during your workout session.
The Push Up Calorie Formula
The basic formula for calculating calories burned from push ups is:
Calories Burned = Number of Push Ups × 0.3
For a more personalized estimate that accounts for your body weight:
Calories Burned = Number of Push Ups × (Body Weight in lbs × 0.002)
Want an exact calculation? Use our push up calorie calculator for personalized results based on your weight, pace, and workout duration.
How Push Ups Compare to Other Exercises
While push ups are excellent for building strength, they're not the highest calorie-burning exercise. Here's how they compare:
| Exercise (10 minutes) | Calories Burned |
|---|---|
| Running (6 mph) | 100-120 cal |
| Jumping rope | 90-110 cal |
| Burpees | 80-100 cal |
| Push ups (moderate) | 50-70 cal |
| Walking (3 mph) | 30-40 cal |
The real value of push ups lies in their ability to build muscle, which increases your resting metabolic rate and helps you burn more calories throughout the day.
How Many Push Ups to Burn 100 Calories?
Based on the average of 0.3 calories per push up, you would need to perform approximately 333 push ups to burn 100 calories. This might sound like a lot, but breaking it into sets throughout the day makes it achievable:
- 10 sets of 33 push ups
- 5 sets of 67 push ups
- Or spread across multiple workout sessions
Learn more in our detailed guide: How Many Push Ups to Burn 100 Calories
Maximizing Calorie Burn During Push Up Workouts
To get the most out of your push up sessions:
- Maintain proper form - Full range of motion burns more calories
- Minimize rest periods - Keep your heart rate elevated
- Add variations - Mix in decline, diamond, or plyometric push ups
- Increase reps gradually - Progressive overload improves results
- Combine with cardio - Add push ups to HIIT workouts
Calculate Your Exact Push Up Calorie Burn
Ready to get precise numbers for your workout? Our Push Up Calorie Calculator takes into account your:
- Body weight
- Push ups per minute
- Total workout duration
Get your personalized calorie burn estimate in seconds!
Related Push Up Calorie Guides
Explore more detailed information about push up calories:
- Push Up Calories Burned by Reps (10 to 100) - Complete overview
- 10 Push Ups Calories Burned
- 50 Push Ups Calories Burned
- 100 Push Ups Calories Burned
- Push Up Calorie Chart
- Push Up Calorie Formula Explained
- Push Ups vs Other Exercises
Conclusion
Push ups burn approximately 0.3 calories per rep on average, with the exact number varying based on your body weight and workout intensity. While they may not be the highest calorie-burning exercise, push ups offer exceptional value for building strength and muscle mass, which contributes to higher overall daily calorie expenditure.
For the most accurate estimate of your push up calorie burn, use our Push Up Calorie Calculator and track your progress over time.