The Ultimate Push Up Calorie Calculator
Calculate the calories burned doing pushups based on your weight and number of pushups per minute.
-kcal
Total Calories Burned
-kcal/hr
Calories Burned per Hour
About the Push-Up Calories Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and year long triathlete. I spend a lot of time in the gym and wanted to know how many calories I burn. Most calculators don't tell you how they calculate the calories burned, so I made this simple calculator that uses your weight, number of pushups per minute and duration to calculate the calories burned.
Introduction to Calorie Burn
Understanding calorie burn is essential for anyone looking to achieve their fitness goals or lose weight. Calorie burn refers to the number of calories your body expends during physical activity, and knowing how many calories you burn can help you tailor your workouts for maximum results. The number of calories burned during exercise depends on several key factors, including your body weight, the intensity of your workout, and the type of physical activity you choose. For example, push ups are a highly effective way to burn calories, with the average person burning between 0.3 and 0.6 calories per push up, depending on their body weight and workout intensity. To find out the total calories burned during a push up workout, you can use a calories burned calculator, which takes into account your body weight, the number of push ups performed, and the duration of your workout. By understanding these key factors, you can better estimate your calorie burn and make informed decisions to support your fitness journey.
How the Push-Up Calories Calculator Works
The Push-Up Calories Calculator estimates the number of calories burned during a push-up workout based on key factors. Here's an explanation of how it works:
The calculator uses MET values (Metabolic Equivalent of Task) to estimate energy expenditure during push-ups. MET values represent the ratio of oxygen consumption for a given activity compared to resting, and are used to determine how many calories are burned based on activity intensity, duration, and body weight.
The science behind calorie calculation involves understanding how physical activity increases oxygen consumption, which is a key factor in determining MET values and thus calorie burn.
In summary, the calculator uses these factors—MET values, energy expenditure, and oxygen consumption—for calculating calories burned during push-ups.
How Many Calories Do Push-Ups Burn?
The average person can burn calories through push-ups effectively as a high-intensity interval training exercise. The number of calories burned is push ups based, depending on your body weight, lean body mass, number and intensity of push-ups performed, and workout intensity.
The calculator uses a simplified approach based on average calorie burn per push-up to estimate the calories burned doing push ups:
This allows users to track their pushup burn, a key metric for understanding the impact of their workout.
Physical Activity and Metabolic Equivalent
Push-ups are a moderate effort exercise that engages multiple muscle groups, including upper body and leg muscles. They are generally considered a moderate intensity activity, which is reflected in their MET value and influences how many calories you burn during the exercise. The metabolic equivalent (MET) value helps determine how many push-ups you need to burn calories effectively.
Additional Factors Affecting Calories Burned:
- Body fat percentage and muscle mass (including body fat weight)
- Push-up form and moderate effort maintenance
- Overall physical activity level
- Your body weight in kilograms (kg) or pounds (lbs).
Body fat weight is a key component of body composition. When calculating calories burned, it's important to consider both lean body mass and body fat weight, as both influence metabolic rate and energy expenditure.
Input Parameters
-
1
Weight
Your body weight in kilograms (kg) or pounds (lbs).
-
2
Push-Ups per Minute
The number of push-ups you can perform in one minute.
-
3
Time
The duration of your workout in hours, minutes, and seconds (HH:MM:SS).
Calculation Process
-
1
Convert Units
If necessary, convert weight to kg (not directly used in calculation).
-
2
Calculate Total Push-Ups
Multiply push-ups per minute by total time in minutes.
-
3
Apply Formula
Multiply total push-ups by calories per push-up (0.3).
-
4
Calculate Hourly Burn
Determine calories burned per hour based on the calculated rate.
Output
The calculator provides two main outputs:
-
1
Total Calories Burned
The estimated total number of calories burned during the workout.
-
2
Calories Burned per Hour
The estimated rate of calorie burn if the workout were to continue for an hour.
Important Notes
-
1
Simplified Estimation
This calculation uses a simplified approach and may not account for all factors affecting calorie burn.
-
2
Individual Variations
For personalized fitness advice, consult with a healthcare provider or certified fitness professional.
When to Use the Push-Up Calorie Calculator
-
1
Estimate Workout Intensity
To get a rough idea of how many calories you might burn during a push-up workout.
-
2
Compare Workouts
To compare the potential calorie burn of push-ups to other exercises.
-
3
Track Progress
To monitor improvements in your push-up endurance and potential calorie burn over time.
Use this calculator as a helpful tool to estimate calorie burn during push-up workouts, but remember that it's an approximation and individual results may vary. Always prioritize proper form and safety when performing push-ups or any exercise.
Push-Ups Calorie Calculator: Track Your Workout Burn
Calculate how many calories burned during your push-up workout with our accurate calculator. Push-ups are an effective bodyweight exercise that can help you burn calories while building upper body strength and lose weight and because of this should be a part of the fitness routine.
Key Benefits of Push-Ups
- Push-ups burn calories through compound movement
- Builds upper body strength and muscle endurance
- No equipment needed - perfect for home workouts and high intensity interval training
- Improves core stability and posture
Factors Affecting Calorie Burn
Body Weight
Higher body weight typically results in more calories burned during push-ups.
Workout Intensity
Faster push-ups and shorter rest periods increase calorie burn.
Duration
Longer workout sessions result in more total calories burned.
Form & Technique
Proper form ensures maximum effectiveness of how many calories push ups burn.
Tips for Maximizing Calorie Burn
1. Maintain a consistent pace throughout your workout
2. Focus on proper form to engage more muscle groups
3. Gradually increase repetitions as your strength improves
4. Combine push-ups with other exercises for a complete workout and lead to more burning calories
Note: The calculator provides an estimate of calories burned based on average values. Individual results may vary based on factors such as fitness level, age, and overall health.
Creating a Push-Up Workout Plan
Building an effective push-up workout plan starts with identifying your fitness goals and assessing your current fitness level. Begin by testing how many push ups you can perform in a single set, then set realistic goals to gradually increase that number over time. To keep your workouts challenging and burn more calories, incorporate a variety of push up styles, such as standard push ups, modified push ups, decline push ups, and vigorous push ups. Mixing up your routine not only targets different upper body muscles but also helps prevent plateaus and keeps your push up workouts engaging. Remember to include rest days and listen to your body to avoid overtraining. By tracking your progress and adjusting your plan as you get stronger, you'll be able to perform more push ups, burn more calories, and move closer to your fitness goals.
Frequently Asked Questions About Push-Up Calories
How many pushups burn 100 calories?
Based on the average calorie burn of 0.3 calories per push-up, you would need to perform approximately 333 push-ups to burn 100 calories. This number can vary based on your body weight, exercise intensity, and proper form.
How many calories do 20 push-ups burn?
On average, 20 push-ups burn about 6 calories. However, when performed as part of a vigorous push ups workout routine, the calorie burn can be higher due to the continued elevated heart rate.
How many pushups equal 1 calorie?
According to research from the Healthy Lifestyles Research Center, approximately 3-4 push-ups burn 1 calorie for the average person. This calculation considers the metabolic equivalent (MET) value of push-ups.
How many pushups are 50 calories?
To burn 50 calories, you would need to perform about 167 push-ups. Consider incorporating decline push ups or other variations to increase exercise intensity and calorie expenditure.
Can push-ups burn belly fat?
While push-ups alone cannot target belly fat specifically (spot reduction is not possible), they are an effective exercise for overall fat loss when combined with a balanced diet and comprehensive workout routine. Push-ups engage multiple muscle groups, including core muscles, which can help strengthen the abdominal area.
Is push-up good for weight loss?
Yes, push-ups can be an effective component of a weight loss program. They help build muscle mass, which increases your resting metabolic rate, and can be incorporated into high-intensity interval training for maximum calorie burn. For optimal results, combine push-ups with other exercises and maintain proper exercise prescription guidelines.
Advanced Push-Up Variations for Increased Calorie Burn
Decline Push-Ups
Elevating your feet increases upper body engagement and calories burned. This variation can increase calorie expenditure by up to 20% compared to standard push-ups.
Plyometric Push-Ups
Adding explosive movements increases exercise intensity and can double the calorie burn rate compared to regular push-ups.
Bench Press Calories Calculator
Calculate the calories burned doing bench presses based on your weight and number of repetitions.
Try the Bench Press Calories Calculator →Staying Motivated with Your Push-Up Routine
Maintaining motivation is key to sticking with your push-up routine and maximizing your calorie burn. One effective strategy is to track your progress—record how many push ups you complete each session and celebrate your improvements, no matter how small. To keep things interesting and continue burning more calories, try adding new variations like decline push ups or diamond push ups to your workouts. Changing up your routine not only challenges your muscles in new ways but also helps prevent boredom. Finding a workout partner or joining a fitness community can provide extra encouragement and accountability, making it easier to stay committed to your fitness goals. By staying consistent and motivated, you'll continue to burn calories, build strength, and enjoy the many benefits of a regular push up routine.
Track Your Progress
Use our push up calorie calculator regularly to monitor your fitness routine progress. Remember that consistent physical activities tracking guides your journey to better health and weight management.
Pro Tip: Try to achieve 100 push ups spread throughout the day to maintain functional capacity and support your fitness goals.