How Many Push Ups to Burn 100 Calories?
Learn exactly how many push ups you need to burn 100 calories. Complete guide with body weight variations and workout strategies.
To burn 100 calories with push ups, you need to do approximately 250 to 400 push ups, depending on your body weight and rep speed.
While this sounds challenging, with the right approach it's an achievable fitness goal.
Push Ups Needed by Body Weight
Your body weight significantly affects this number:
| Body Weight | Push Ups for 100 Calories |
|---|---|
| 120 lb (54 kg) | 400 push ups |
| 140 lb (64 kg) | 357 push ups |
| 150 lb (68 kg) | 333 push ups |
| 160 lb (73 kg) | 313 push ups |
| 180 lb (82 kg) | 278 push ups |
| 200 lb (91 kg) | 250 push ups |
| 220 lb (100 kg) | 227 push ups |
| 250 lb (113 kg) | 200 push ups |
Heavier individuals burn more calories per push up, so they need fewer reps to reach 100 calories.
The Formula
Push Ups Needed = Target Calories ÷ Calories per Push Up
100 ÷ 0.3 = 333.3 push ups
Time to Burn 100 Calories
How long will it take to complete these push ups?
| Pace | Push Ups | Time Needed |
|---|---|---|
| Slow (10/min) | 333 | 33.3 minutes |
| Moderate (20/min) | 333 | 16.7 minutes |
| Fast (30/min) | 333 | 11.1 minutes |
Note: These times don't include rest breaks, which most people will need.
Practical Strategies to Burn 100 Calories
333 push ups in one session is challenging. Here are realistic approaches:
Strategy 1: Throughout the Day
- 10 sets of 33 push ups spread across the day
- Do one set every hour during a workday
- Total time: Minimal impact on your schedule
Strategy 2: Workout Session
- 7 sets of 50 push ups with 1-2 minute rest
- Complete in approximately 30-40 minutes
- Great for dedicated training sessions
Strategy 3: Multiple Daily Sessions
- Morning: 100 push ups
- Lunch: 100 push ups
- Evening: 133 push ups
- Spread the load for easier completion
Strategy 4: Weekly Goal
Instead of 333 push ups in one day:
- Daily: 50 push ups (15 calories)
- Weekly total: 350 push ups (105 calories)
- Sustainable long-term approach
Is 100 Calories Worth It?
To put 100 calories in perspective:
- Walking: About 1.5 miles at moderate pace
- Running: About 1 mile
- Food equivalent: One medium banana or apple
Push ups offer more than just calorie burn—they build strength, improve posture, and increase muscle mass (which raises your resting metabolic rate).
Combine with Other Exercises
For faster calorie burn, combine push ups with:
- Jumping jacks between sets
- Burpees (burn more calories per rep)
- Planks for core engagement
- Squats for lower body work
Calculate Your Exact Numbers
For personalized results based on your specific body weight and pace, use our Push Up Calorie Calculator.