45 Minutes Sauna Calories Burned Calculator

45 Minutes Sauna Calories Burned

A 45-minute sauna session burns approximately 79 to 158 calories depending on body weight and sauna type.

A 45-minute sauna session is an extended duration best suited for experienced users with good heat tolerance. This duration is particularly popular for infrared saunas, which operate at lower temperatures and allow for longer sessions.

Calories Burned in 45 Minutes by Weight

Body Weight	Dry Sauna	Finnish Sauna	Infrared
60 kg (132 lbs)	90 kcal	113 kcal	68 kcal
70 kg (154 lbs)	105 kcal	131 kcal	79 kcal
80 kg (176 lbs)	120 kcal	150 kcal	90 kcal
90 kg (198 lbs)	135 kcal	169 kcal	101 kcal
100 kg (220 lbs)	150 kcal	188 kcal	113 kcal

Best Sauna Type for 45 Minutes

Infrared saunas are ideal for 45-minute sessions because:

Lower air temperature (45-60°C vs 70-100°C) is more comfortable for extended periods
Radiant heat penetrates tissue more deeply
Less intense cardiovascular strain allows longer sessions
Easier to maintain hydration

45-Minute Protocol with Breaks

For traditional saunas, consider this approach:

Round 1 (15 min): Initial heat exposure
Break (5 min): Cool shower or rest, hydrate
Round 2 (15 min): Second heat exposure
Break (5 min): Cool down, hydrate again
Round 3 (10 min): Final shorter round

Who Should Avoid 45-Minute Sessions

Sauna beginners - build up tolerance first
Those with cardiovascular conditions
Pregnant women
Anyone taking medications that affect heart rate or sweating
Individuals prone to dehydration

Important: Extended sauna sessions require significant fluid replacement. Expect to lose 500-800ml of water. Always have water available and exit if you feel dizzy, nauseous, or lightheaded.

Note: Use our main Sauna Calorie Calculator for customized results based on your exact weight, temperature, and sauna type.

45 Minutes Sauna Calories Burned Calculator

45-Minute Sauna Calculation