Push-Ups Calorie Calculator
How many calories do push-ups burn? Enter reps or workout time plus your body weight and intensity to get calories burned, calories per push-up, and food equivalents — computed with MET values verified from the Compendium of Physical Activities.
⚠️ Educational estimate only — not medical advice. Real energy expenditure varies with form, fitness, and physiology.
0 kcal
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kcal per push-up
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kcal per minute
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kcal / week (sessions above)
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rest included (kcal)
What is that in food?
— medium bananas (105 kcal each)
— cups of cooked white rice (205 kcal each)
— minutes of walking at 3 mph (3.5 MET)
⚠️ Reminder: this is an educational estimate, not medical advice. Your real burn varies with form, fitness level, and physiology.
Quick chart — kcal by rep count (your current settings)
| Reps | Light (2.8) | Moderate (3.8) | Vigorous (8.0) |
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Chart uses your current weight and pace, with 0 rest. Vigorous push-ups burn roughly twice the moderate rate per minute — that is what the Compendium says, not a per-variation invention.
Methodology & sources
- Core formula: calories = MET × body weight (kg) × time (hours) — the standard energy-expenditure formula from the Compendium of Physical Activities (Ainsworth et al., 2011 Compendium).
- Verified MET values: light calisthenics 2.8 MET (activity code 02024), moderate calisthenics including push-ups 3.8 MET (code 02022), vigorous calisthenics including push-ups 8.0 MET (code 02020).
- Reps → time: active minutes = reps ÷ reps per minute, using your selected pace. Calories per push-up = MET × kg ÷ (pace × 60).
- Rest between sets: added at 1.0 MET (resting metabolic rate) for the entered rest minutes.
- Equivalents: medium banana 105 kcal, 1 cup cooked white rice 205 kcal, walking at 3 mph 3.5 MET.
- Guards: weight 20–350 kg, reps 1–10,000, active time 0.5–300 min, pace 5–60 /min. Invalid input shows an error instead of a number.
- Privacy: 100% client-side. Inputs are stored only in your browser's local storage; nothing is uploaded.
kcal = MET × weight_kg × hours
kcal/rep = MET × weight_kg ÷ (pace × 60)
kcal/rep = MET × weight_kg ÷ (pace × 60)
FAQ
How many calories does one push-up burn?
A single standard push-up burns roughly 0.25 to 0.5 kcal depending on your body weight, pace, and intensity. For example, at a moderate effort of 3.8 METs, a 70 kg person doing push-ups at 20 repetitions per minute burns about 0.22 kcal per rep, while a vigorous effort of 8.0 METs at the same pace burns about 0.47 kcal per rep. Heavier people burn more per rep because they move more body mass.
What formula does this calculator use?
Calories burned = MET x body weight in kilograms x time in hours. This is the standard energy-expenditure formula based on the Compendium of Physical Activities. If you enter reps instead of time, the tool first converts repetitions into active minutes using your selected pace, then applies the formula. Rest between sets is added at 1.0 MET (resting metabolic rate).
Which MET values are used for push-ups?
The tool uses three values verified against the 2011 Compendium of Physical Activities by Ainsworth and colleagues: light calisthenics (activity code 02024) at 2.8 METs, moderate calisthenics including push-ups (code 02022) at 3.8 METs, and vigorous calisthenics including push-ups, pull-ups, and jumping jacks (code 02020) at 8.0 METs. Unlike some calculators, this tool does not invent a separate MET for every push-up variation.
How do I choose the right intensity?
Choose moderate for standard push-ups done with good form at a steady pace, roughly 15 to 25 reps per minute. Choose vigorous for explosive or high-tempo push-up circuits that leave you breathing hard. Choose light for slow wall or knee push-ups at an easy pace. When in doubt, the moderate setting gives the most typical result.
How is rep count converted to time?
Active minutes = reps divided by reps per minute. The pace selector offers slow (10/min), steady (15/min), brisk (20/min), and fast (30/min). If you know your real pace - for example, 50 reps took you exactly 2 minutes, so 25/min - the nearest pace option gives the best estimate.
Do harder push-up variations burn more calories?
Yes, harder variations burn more per minute, but the Compendium of Physical Activities does not publish a separate MET value for each variation - only light, moderate, and vigorous calisthenics. This tool models harder variations by selecting the vigorous intensity rather than inventing numbers, and lists the honest per-rep range for each intensity so you can see exactly how much the estimate changes.
Can doing push-ups help me lose weight?
Push-ups alone burn a modest number of calories - 100 push-ups is roughly 20 to 50 kcal depending on your weight and intensity. Their bigger contribution to weight loss is building muscle, which raises your resting energy expenditure. Treat the calories burned as part of a broader activity plan, not a weight-loss strategy by itself.
Does rest between sets burn calories too?
Yes, but only at your resting rate. The tool adds any rest you enter at 1.0 MET, the metabolic rate of sitting quietly. If you enter 3 sets of 20 reps with 60 seconds of rest between sets, that is 2 minutes of rest worth about 2 to 3 kcal for a 70 kg person - small, but included for accuracy.
Why does the calorie number depend on my body weight?
A MET is a multiple of your resting metabolic rate, and a heavier body costs more energy to maintain at rest. Because the formula multiplies MET by your weight, doubling your body weight doubles the calories burned for the same effort. This is also why per-rep calorie numbers that ignore body weight are unreliable.
How does this differ from your Calorie Calculator?
This tool answers how many calories one exercise burns: push-ups specifically, using MET values. Our Calorie Calculator answers how many calories you need per day in total, based on your BMR (Mifflin-St Jeor) and activity level. Use that tool to plan your daily intake and this one to see what your push-up workout contributes.
Is this medical advice?
No. This tool provides educational estimates for general information only. It is not medical advice, diagnosis, or treatment. Actual energy expenditure varies with form, fitness level, and physiology. Consult a qualified health professional for personal exercise or weight-loss guidance.
Is my data sent anywhere?
No. Everything runs in your browser. Your weight and settings are stored only in your browser's local storage, never uploaded. There is no account, no server, and no tracking.
Free tool by NRTechStudio