Pull Ups Calories Burned Calculator

Calculate calories burned during your pull-ups workout based on your weight, type, and repetitions or duration.

Your Weight

Enter your current body weight

Pull-Up Type Choose your pull-up variation

Workout Mode

Number of Pull-Ups How many pull-ups did you complete (1-1000)

Duration (minutes) How long was your workout (1-180 minutes)

How Many Calories Do Pull-Ups Burn?

Pull-ups are a powerful exercise for building upper body strength and burning calories. According to research, pull-ups can burn between 200-500 calories per hour, depending on intensity and individual factors. Let me help you calculate your exact calorie burn from pull-ups!

Pull-Up Intensity Levels and Calorie Burn

Based on the Compendium of Physical Activities and clinical research, here are the different pull-up intensity levels:

Standard Pull-Ups: 8.0 METs – Regular pace
Assisted Pull-Ups: 6.0 METs – Easier variation
Weighted Pull-Ups: 10.0 METs – Added resistance
Explosive Pull-Ups: 12.0 METs – High intensity

EXPERT TIP:

According to fitness research, incorporating different pull-up variations can enhance upper body strength and endurance!

Health Benefits of Pull-Ups

According to recent research, regular pull-up training offers numerous health benefits:

Upper Body Strength

Builds back and arm muscles
Enhances grip strength
Improves endurance
Increases muscle mass

Calorie Burning

Burns calories effectively
Boosts metabolism
Reduces body fat
Improves body composition

Mental Health

Reduces stress and anxiety
Improves mood
Boosts cognitive function
Enhances sleep quality

Weight Management

Helps maintain healthy weight
Increases energy expenditure
Supports weight loss goals
Improves metabolic health

Pull-Up Calorie Burn List

Duration	Standard (8.0 MET)	Assisted (6.0 MET)	Weighted (10.0 MET)	Explosive (12.0 MET)
10 minutes	80-100 calories	60-75 calories	100-125 calories	120-150 calories
20 minutes	160-200 calories	120-150 calories	200-250 calories	240-300 calories
30 minutes	240-300 calories	180-225 calories	300-375 calories	360-450 calories

← Slide to explore different intensities →

Calories Burned by Pull-Up Type

Pull-Up Type	MET Value	Calories/Hour (70kg person)	Key Benefits
Standard	8.0	480-600 cal/hr	Upper body strength
Assisted	6.0	360-450 cal/hr	Beginner-friendly
Weighted	10.0	600-750 cal/hr	Added resistance
Explosive	12.0	720-900 cal/hr	High intensity

← Slide for more types →

*Calculations based on a 70kg person. Individual results vary based on weight, fitness level, and exercise intensity.

Calculate Your Pull-Up Calorie Burn

Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)

MET Value: Energy cost of exercise (6.0-12.0 based on type)
Your Weight: Heavier individuals burn more calories
Duration: Length of workout session
3.5: Standard metabolic factor

Related Tools

References

Ronai, Peter MS, RCEP, CSCSD, NSCA-CPTD; Scibek, Eric MS, ATC, CSCS. The Pull-up. Strength and Conditioning Journal 36(3):p 88-90, June 2014. | DOI: 10.1519/SSC.0000000000000052
Vigouroux L, Devise M. Pull-Up Performance Is Affected Differently by the Muscle Contraction Regimens Practiced during Training among Climbers. Bioengineering (Basel). 2024 Jan 17;11(1):85. doi: 10.3390/bioengineering11010085. PMID: 38247962; PMCID: PMC10813506.
Martin, Eric & Beckham, George. (2017). Effects Of Different Pull Up Training Strategies On Pull Up Scores: 3671 Board #118 June 3 9. Medicine & Science in Sports & Exercise. 49. 1051. 10.1249/01.mss.0000519886.07028.de.
Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.

Author

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Health Regimen,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.