Push Up Calories Burned for 10 to 100 Reps
Complete guide to calories burned for every push up rep count from 10 to 100. Find your exact calorie burn with our comprehensive charts and tables.
Doing 10 to 100 push ups can burn approximately 3 to 40 calories, depending on your body weight, rep count, and workout pace.
Whether you're doing a quick set of 10 push ups or challenging yourself with 100, knowing your calorie burn helps you track your fitness progress. This comprehensive guide covers calories burned for every common rep count.
Quick Reference: Calories by Rep Count
Based on 0.3 calories per push up for a 70 kg (154 lb) person, here's what you burn:
| Push Ups | Calories Burned |
|---|---|
| 10 | 3 cal |
| 15 | 4.5 cal |
| 20 | 6 cal |
| 25 | 7.5 cal |
| 30 | 9 cal |
| 40 | 12 cal |
| 50 | 15 cal |
| 60 | 18 cal |
| 70 | 21 cal |
| 80 | 24 cal |
| 90 | 27 cal |
| 100 | 30 cal |
Complete Calorie Chart by Body Weight
Your body weight significantly affects calorie burn. Use this detailed table to find your personalized estimate:
10 to 30 Push Ups
| Body Weight | 10 Reps | 15 Reps | 20 Reps | 25 Reps | 30 Reps |
|---|---|---|---|---|---|
| 120 lb (54 kg) | 2.3 cal | 3.5 cal | 4.7 cal | 5.8 cal | 7.0 cal |
| 140 lb (64 kg) | 2.7 cal | 4.1 cal | 5.4 cal | 6.8 cal | 8.2 cal |
| 160 lb (73 kg) | 3.1 cal | 4.7 cal | 6.2 cal | 7.8 cal | 9.3 cal |
| 180 lb (82 kg) | 3.5 cal | 5.2 cal | 7.0 cal | 8.7 cal | 10.5 cal |
| 200 lb (91 kg) | 3.9 cal | 5.8 cal | 7.8 cal | 9.7 cal | 11.7 cal |
| 220 lb (100 kg) | 4.3 cal | 6.4 cal | 8.6 cal | 10.7 cal | 12.8 cal |
40 to 70 Push Ups
| Body Weight | 40 Reps | 50 Reps | 60 Reps | 70 Reps |
|---|---|---|---|---|
| 120 lb (54 kg) | 9.3 cal | 11.7 cal | 14.0 cal | 16.3 cal |
| 140 lb (64 kg) | 10.9 cal | 13.6 cal | 16.3 cal | 19.1 cal |
| 160 lb (73 kg) | 12.4 cal | 15.6 cal | 18.7 cal | 21.8 cal |
| 180 lb (82 kg) | 14.0 cal | 17.5 cal | 21.0 cal | 24.5 cal |
| 200 lb (91 kg) | 15.6 cal | 19.4 cal | 23.3 cal | 27.2 cal |
| 220 lb (100 kg) | 17.1 cal | 21.4 cal | 25.7 cal | 29.9 cal |
80 to 100 Push Ups
| Body Weight | 80 Reps | 90 Reps | 100 Reps |
|---|---|---|---|
| 120 lb (54 kg) | 18.7 cal | 21.0 cal | 23.3 cal |
| 140 lb (64 kg) | 21.8 cal | 24.5 cal | 27.2 cal |
| 160 lb (73 kg) | 24.9 cal | 28.0 cal | 31.1 cal |
| 180 lb (82 kg) | 28.0 cal | 31.5 cal | 35.0 cal |
| 200 lb (91 kg) | 31.1 cal | 35.0 cal | 38.9 cal |
| 220 lb (100 kg) | 34.2 cal | 38.5 cal | 42.8 cal |
The Calorie Per Push Up Formula
The calculation is straightforward:
Calories Burned = Number of Push Ups × 0.3
This formula is based on average energy expenditure during moderate-intensity push ups. For a weight-adjusted calculation:
Calories Burned = Number of Push Ups × (Body Weight in lbs × 0.002)
For exact personalized results, use our Push Up Calorie Calculator.
Calories Burned by Pace
The speed at which you perform push ups changes how fast you burn calories, not what each rep costs (70 kg person):
| Rep Count | Slow (10/min) | Moderate (20/min) | Fast (30/min) |
|---|---|---|---|
| 10 reps | 3 cal | 3 cal | 3 cal |
| 20 reps | 6 cal | 6 cal | 6 cal |
| 30 reps | 9 cal | 9 cal | 9 cal |
| 50 reps | 15 cal | 15 cal | 15 cal |
| 100 reps | 30 cal | 30 cal | 30 cal |
A faster pace gets the same work done sooner, so it burns more calories per minute (about 9 per minute at 30 push ups per minute), but maintaining proper form is more important than speed.
Time to Complete Each Rep Count
How long does it take to do these push ups?
| Push Ups | Slow Pace | Moderate Pace | Fast Pace |
|---|---|---|---|
| 10 | 1 min | 30 sec | 20 sec |
| 20 | 2 min | 1 min | 40 sec |
| 30 | 3 min | 1.5 min | 1 min |
| 50 | 5 min | 2.5 min | 1.7 min |
| 100 | 10 min | 5 min | 3.3 min |
Note: These times assume continuous push ups without rest. Most people will need rest breaks, especially at higher rep counts.
Individual Rep Count Guides
For detailed information about specific rep counts, explore our dedicated guides:
Low Rep Counts
Medium Rep Counts
High Rep Counts
Elite Rep Counts
Reaching Calorie Goals with Push Ups
Want to burn a specific number of calories? Here's how many push ups you need:
| Calorie Goal | Push Ups Needed |
|---|---|
| 10 calories | 33 push ups |
| 25 calories | 83 push ups |
| 50 calories | 167 push ups |
| 100 calories | 333 push ups |
| 200 calories | 667 push ups |
See our complete guide: How Many Push Ups to Burn 100 Calories
Tips for Increasing Your Rep Count
For Beginners (10-20 reps)
- Start with modified (knee) push ups if needed
- Focus on perfect form over quantity
- Add 2-3 reps each week
For Intermediate (30-50 reps)
- Break into multiple sets
- Reduce rest time between sets
- Add push up variations
For Advanced (60-100 reps)
- Try the "grease the groove" method (multiple small sets throughout the day)
- Incorporate decline and plyometric variations
- Challenge yourself with timed sets
Calculate Your Exact Calorie Burn
For personalized results based on your exact weight, pace, and rep count, use our Push Up Calorie Calculator.
Related Guides
- How Many Calories Do Push Ups Burn? - Complete overview
- Push Ups vs Other Exercises - Comparison guide