Lunge Calorie Calculator — Calories Burned Doing Lunges
Calculate how many calories lunges burn based on your body weight, total reps, lunge type, and pace. Covers stationary, walking, and weighted lunges using MET-based methodology.
By Jonas Lindemann · Updated · How we build our calculators
20–30 reps
50–100 reps
200+ reps
Moderate Calisthenics
MET Value: 3.5 — Stationary Lunge
Based on Compendium of Physical Activities: moderate calisthenics (code 02010) and exercise walking (code 17145)
10kcal
Calories Burned
0.21kcal
Per Rep
2.5min
Active Time
3.5MET
Metabolic Equivalent
Exercise: Stationary Lunge at moderate pace
Lower-body compound exercise targeting quads, glutes, and hamstrings
This is approximately 0.51% of a 2000 kcal daily diet.
Note: Calorie estimate covers active lunge time only — rest between sets is excluded. Weighted lunges may burn more than indicated; add external load weight to your bodyweight input for a closer estimate. Accuracy: ±20–30%.
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About the Lunge Calorie Calculator
Learn more about the calculator and its creator
Jonas
Lunges are a common strength exercise for runners and triathletes because they build single-leg strength. I built this calculator to help athletes accurately measure the calorie cost of their lunge workouts.
Lunges burn approximately 0.15–0.30 calories per rep depending on pace, lunge type, and body weight — around 200–300 calories per hour for a 70 kg person. A set of 100 lunges at moderate pace burns roughly 23 calories; walking lunges covering 1 mile burn approximately 250–280 calories. Your exact burn depends on body weight, pace, and whether you use added load.
Calories Burned by Lunge Count and Body Weight
The table below uses stationary lunges at moderate pace (20 reps/min, MET 3.5):
| Lunges | 60 kg (132 lb) | 70 kg (154 lb) | 80 kg (176 lb) | 90 kg (198 lb) |
|---|---|---|---|---|
| 20 lunges | 3.5 cal | 4.1 cal | 4.7 cal | 5.3 cal |
| 50 lunges | 8.8 cal | 10.2 cal | 11.7 cal | 13.1 cal |
| 100 lunges | 17.5 cal | 20.4 cal | 23.3 cal | 26.3 cal |
| 200 lunges | 35.0 cal | 40.8 cal | 46.7 cal | 52.5 cal |
| 500 lunges | 87.5 cal | 102 cal | 117 cal | 131 cal |
Calories by Lunge Type (70 kg, 100 reps)
| Lunge Type | MET | Pace (reps/min) | 100 Reps Cal (70 kg) |
|---|---|---|---|
| Stationary Lunge | 3.5 | 20/min | 20.4 cal |
| Walking Lunge | 4.0 | 18/min | 26.0 cal |
| Weighted Lunge | 5.0 | 16/min | 36.5 cal |
How the Lunge Calorie Calculator Works
The calculator uses the MET (Metabolic Equivalent of Task) formula:
Example: 100 Walking Lunges (75 kg, moderate pace)
1. Active time: 100 reps ÷ 18 reps/min = 5.56 min = 0.0926 hours
2. Apply formula: 4.0 × 75 × 0.0926 = 27.8 calories
Related Tools & Guides
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Compare lunges with squats for leg-day calorie burn
Burpee Calorie Calculator
High-intensity full-body comparison
Plank Calorie Calculator
Core isometric exercise calories
Lunge Calorie Formula
The science and MET values explained
Walking Lunges Calories Per Mile
Distance-based calorie calculation
Frequently Asked Questions
100 stationary lunges burn approximately 17–26 calories depending on body weight. At moderate pace (20/min), a 60 kg person burns about 17.5 calories; a 70 kg person burns about 20.4 calories; an 80 kg person burns about 23.3 calories; a 90 kg person burns about 26.3 calories.
Walking lunges burn approximately 220–300 calories per mile depending on body weight, because covering a mile requires roughly 1,500–2,100 lunge steps. A 70 kg person burns approximately 250 calories per mile of walking lunges; a 90 kg person burns about 320 calories per mile.
Lunges and squats burn similar calories at the same MET level. However, walking lunges (MET 4.0) burn slightly more than standard air squats (MET 3.5) because they involve forward movement. Weighted versions of both exercises significantly increase calorie burn.
The MET value for stationary lunges is approximately 3.5 (moderate calisthenics). Walking lunges have a higher MET of around 4.0 due to the locomotion component. Weighted lunges reach MET 5.0 or higher depending on the load.
50 stationary lunges at moderate pace burn approximately 8.8–13.1 calories depending on body weight. A 60 kg person burns about 8.8 calories; a 70 kg person burns about 10.2 calories; a 90 kg person burns about 13.1 calories.
Lunges contribute to weight loss by burning calories and building lower-body muscle mass, which raises resting metabolic rate. They are most effective for weight loss when combined with higher-intensity cardio and a caloric deficit diet. Walking lunges burn more calories than stationary lunges due to the added locomotion.