Push Up Calorie Formula: How to Calculate Calories Burned
Learn the exact formula to calculate calories burned doing push ups. Step-by-step guide with examples for different body weights and rep counts.
The push up calorie formula is Calories Burned equals Number of Push Ups multiplied by approximately 0.2 to 0.4, depending on your body weight.
Understanding the formula behind push up calorie calculations helps you accurately track your workouts and set realistic fitness goals.
The Basic Formula
The simplest way to calculate calories burned from push ups:
Calories Burned = Number of Push Ups × 0.3
This uses the average calorie burn of 0.3 calories per push up for a person of average weight (approximately 150 lbs / 68 kg).
Example Calculations
| Push Ups | Calculation | Calories |
|---|---|---|
| 10 | 10 × 0.3 | 3 cal |
| 25 | 25 × 0.3 | 7.5 cal |
| 50 | 50 × 0.3 | 15 cal |
| 100 | 100 × 0.3 | 30 cal |
Weight-Adjusted Formula
For more accurate results based on your body weight:
Calories Burned = Number of Push Ups × (Body Weight in lbs × 0.002)
Or in metric:
Calories Burned = Number of Push Ups × (Body Weight in kg × 0.0044)
Example: 50 Push Ups at Different Weights
| Body Weight | Calculation | Calories |
|---|---|---|
| 120 lb | 50 × (120 × 0.002) | 12 cal |
| 150 lb | 50 × (150 × 0.002) | 15 cal |
| 180 lb | 50 × (180 × 0.002) | 18 cal |
| 200 lb | 50 × (200 × 0.002) | 20 cal |
Calories Per Push Up by Weight
Use this table to find your personal calorie-per-rep rate:
| Body Weight | Cal/Push Up | Formula Factor |
|---|---|---|
| 120 lb (54 kg) | 0.24 | 0.24 × reps |
| 140 lb (64 kg) | 0.28 | 0.28 × reps |
| 150 lb (68 kg) | 0.30 | 0.30 × reps |
| 160 lb (73 kg) | 0.32 | 0.32 × reps |
| 180 lb (82 kg) | 0.36 | 0.36 × reps |
| 200 lb (91 kg) | 0.40 | 0.40 × reps |
| 220 lb (100 kg) | 0.44 | 0.44 × reps |
Time-Based Formula
If measuring workout duration instead of reps:
Calories Burned = Push Ups per Minute × Minutes × 0.3
Example: 10-Minute Workout
| Pace | Calculation | Total Reps | Calories |
|---|---|---|---|
| Slow (10/min) | 10 × 10 × 0.3 | 100 | 30 cal |
| Moderate (20/min) | 20 × 10 × 0.3 | 200 | 60 cal |
| Fast (30/min) | 30 × 10 × 0.3 | 300 | 90 cal |
Reverse Formula: Push Ups for Calorie Goals
To calculate how many push ups you need to burn a specific number of calories:
Push Ups Needed = Target Calories ÷ 0.3
Or weight-adjusted:
Push Ups Needed = Target Calories ÷ (Body Weight in lbs × 0.002)
Example: Burning 100 Calories
| Body Weight | Calculation | Push Ups Needed |
|---|---|---|
| 120 lb | 100 ÷ 0.24 | 417 |
| 150 lb | 100 ÷ 0.30 | 333 |
| 180 lb | 100 ÷ 0.36 | 278 |
| 200 lb | 100 ÷ 0.40 | 250 |
The Science Behind the Formula
The 0.3 calories per push up estimate is derived from:
-
Metabolic Equivalent (MET): Push ups have a MET value of approximately 3.8, meaning they burn 3.8 times more calories than resting.
-
Energy expenditure: At rest, the average person burns about 1 calorie per minute. During moderate push ups, this increases to approximately 3.8 calories per minute.
-
Rep rate consideration: At 20 push ups per minute (moderate pace), that's about 0.19 calories per push up from metabolic activity, plus additional energy for the muscular work itself.
-
Rounding for practicality: 0.3 calories per push up provides a reasonable estimate that accounts for both metabolic and mechanical energy expenditure.
Factors That Affect Accuracy
The formula provides estimates. Actual calorie burn varies based on:
- Muscle mass: More muscle = higher metabolic rate
- Fitness level: Trained individuals may burn slightly fewer calories per rep
- Form and depth: Full range of motion burns more calories
- Rest periods: Continuous push ups burn more than sets with long breaks
- Push up variation: Decline and plyometric push ups burn more
Quick Reference Formulas
| Goal | Formula |
|---|---|
| Calories from reps | Reps × 0.3 |
| Calories (weight-adjusted) | Reps × (Weight lb × 0.002) |
| Reps for calorie goal | Calories ÷ 0.3 |
| Time-based | (Reps/min × Minutes) × 0.3 |
Calculate Instantly
Skip the math! Use our Push Up Calorie Calculator for instant, personalized results.