Plank Calorie Calculator — How Many Calories Do Planks Burn?
Calculate how many calories planks burn based on your body weight, hold duration, and plank type. Uses MET-based formula from the Compendium of Physical Activities.
1–2 min
3–5 min
10+ min
Isometric Exercise
MET Value: 3.5 — Standard Plank
Planks are classified as light-to-moderate calisthenics in the Compendium of Physical Activities
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About the Plank Calorie Calculator
Learn more about the calculator and its creator
Jonas
I've been using planks as a core strength foundation in my triathlon and running training for years. I built this calculator to help athletes understand the actual calorie burn of isometric exercises.
The plank burns approximately 3–5 calories per minute — around 180–300 calories per hour for a 70 kg person, depending on plank type and intensity. A standard 1-minute plank burns roughly 3–4 calories; a 5-minute plank burns 15–20 calories. Your exact burn depends on body weight, plank variation, and hold duration.
Calories Burned by Plank Duration and Body Weight
Heavier individuals burn more calories for the same duration. The table below uses a MET value of 3.5 for a standard forearm or straight-arm plank hold:
| Duration | 60 kg (132 lb) | 70 kg (154 lb) | 80 kg (176 lb) | 90 kg (198 lb) |
|---|---|---|---|---|
| 30 seconds | 1.8 cal | 2.0 cal | 2.3 cal | 2.6 cal |
| 1 minute | 3.5 cal | 4.1 cal | 4.7 cal | 5.3 cal |
| 2 minutes | 7 cal | 8 cal | 9 cal | 11 cal |
| 5 minutes | 18 cal | 20 cal | 23 cal | 26 cal |
| 10 minutes | 35 cal | 41 cal | 47 cal | 53 cal |
| 30 minutes | 105 cal | 123 cal | 140 cal | 158 cal |
Calorie Burn by Plank Type
Different plank variations have different MET values, affecting how many calories you burn per minute:
| Plank Type | MET Value | Cal/min (70 kg) | Cal for 5 min |
|---|---|---|---|
| High Plank (push-up position) | 3.0 | 3.5 | 17.5 cal |
| Standard Forearm Plank | 3.5 | 4.1 | 20.4 cal |
| Plank with Variations | 4.5 | 5.3 | 26.3 cal |
How the Plank Calorie Calculator Works
The calculator uses the MET (Metabolic Equivalent of Task) method — the same approach used in the Compendium of Physical Activities published by Ainsworth et al. The formula is:
Example Calculation
Scenario: 75 kg person holding a forearm plank for 3 minutes
1. Convert time: 3 min ÷ 60 = 0.05 hours
2. Apply formula: 3.5 × 75 × 0.05 = 13.1 calories
Why Planks Burn Fewer Calories Than Dynamic Exercises
Planks are isometric exercises — your muscles contract without movement. Isometric contractions consume less oxygen than dynamic movements (like burpees or jumping jacks), resulting in a lower MET value and calorie burn rate. However, planks excel at:
- Building deep core stabiliser muscles
- Improving posture and spinal alignment
- Reducing lower back pain risk
- Complementing calorie-burning cardio workouts
Input Parameters
-
1
Body Weight
Your body weight in kilograms (kg) or pounds (lbs). A heavier person burns more calories holding the same plank for the same duration.
-
2
Duration
Total time spent holding the plank (or accumulating multiple sets).
-
3
Plank Type
Standard forearm plank (MET 3.5), plank with variations (MET 4.5), or high plank/push-up position (MET 3.0).
Related Tools & Guides
Burpee Calorie Calculator
High-intensity full-body burn — compare with planks
Push-Up Calorie Calculator
Dynamic push-up calories by reps and pace
Sit-Up Calorie Calculator
Calories burned doing sit-ups and crunches
Plank Calorie Formula Explained
The science and math behind plank calorie burn
1-Minute Plank Calories
How much a single minute of planking actually burns
Do Planks Burn Belly Fat?
The truth about planks and fat loss
Frequently Asked Questions
A 1-minute standard forearm plank burns approximately 3–5 calories depending on body weight. A 60 kg (132 lb) person burns about 3.5 calories; a 70 kg (154 lb) person burns about 4.1 calories; an 80 kg (176 lb) person burns about 4.7 calories. Use our calculator above for your exact result.
A 5-minute plank burns approximately 18–27 calories for most people. At a standard MET of 3.5, a 70 kg person burns about 20 calories in 5 minutes. Plank variations (shoulder taps, hip dips) with a MET of 4.5 burn roughly 26 calories in the same time.
Planks alone do not spot-reduce belly fat. No exercise can target fat loss from a specific body area. However, planks do burn calories and build core muscle, which contributes to overall fat loss when combined with a caloric deficit diet. They are best used alongside higher-intensity cardio exercises.
The MET value for a standard forearm plank is approximately 3.5 (light-to-moderate calisthenics). High planks in the push-up position have a slightly lower MET of around 3.0, while dynamic plank variations (shoulder taps, alternating leg raises) reach MET values of 4.0–4.5.
A 2-minute forearm plank burns approximately 7–11 calories depending on body weight. A 70 kg person burns roughly 8 calories; an 80 kg person burns about 9 calories; a 90 kg person burns approximately 11 calories.
Yes — a 1-minute plank is an excellent benchmark for core strength. Beginners typically aim for 20–30 second holds; intermediate athletes target 1 minute; advanced athletes can hold 3–5 minutes or longer. For fat loss, combine planks with dynamic cardio exercises that have higher calorie burn rates.
How many calories does a 1-minute plank burn?
How many calories does a 5-minute plank burn?
Do planks burn belly fat?
What is the MET value for a plank?
How many calories does a 2-minute plank burn?
Is holding a plank for 1 minute good?
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Sit-Up Calorie Calculator
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