Push Ups Calories Burned Calculator
Calculate calories burned during your push-up workout based on your weight, intensity, and duration.
How Many Calories Do Push-Ups Burn?
Push-ups are a great way to build strength and burn calories. According to research, push-ups can burn between 150-500 calories per hour, depending on intensity and individual factors. Let me help you calculate your exact calorie burn from push-ups!
Push-Up Intensity Levels and Calorie Burn
Based on the Compendium of Physical Activities and clinical research, here are the different push-up intensity levels:
- Standard Push-Ups: 4.0 METs – Regular pace
- Incline Push-Ups: 3.5 METs – Easier variation
- Decline Push-Ups: 4.5 METs – More challenging
- Plyometric Push-Ups: 8.0 METs – Explosive movement
- Weighted Push-Ups: 6.0 METs – Added resistance
According to fitness research, incorporating different push-up variations can enhance muscular strength and endurance!
Health Benefits of Push-Ups
According to recent research, regular push-up training offers numerous health benefits:
Muscular Strength
- Builds upper body strength
- Enhances core stability
- 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
Push-Up Calorie Burn List
| Duration | Standard (4.0 MET) |
Incline (3.5 MET) |
Decline (4.5 MET) |
Plyometric (8.0 MET) |
|---|---|---|---|---|
| 10 minutes | 40-50 calories | 35-44 calories | 45-56 calories | 80-96 calories |
| 20 minutes | 80-100 calories | 70-88 calories | 90-112 calories | 160-192 calories |
| 30 minutes | 120-150 calories | 105-132 calories | 135-168 calories | 240-288 calories |
Calories Burned by Push-Up Type
| Push-Up Type | MET Value | Calories/Hour (70kg person) | Key Benefits |
|---|---|---|---|
| Standard | 4.0 | 240-300 cal/hr | Upper body strength |
| Incline | 3.5 | 210-262 cal/hr | Beginner-friendly |
| Decline | 4.5 | 270-337 cal/hr | Increased difficulty |
| Plyometric | 8.0 | 480-600 cal/hr | Explosive power |
| Weighted | 6.0 | 360-450 cal/hr | Added resistance |
*Calculations based on a 70kg person. Individual results vary based on weight, fitness level, and exercise intensity.
Calorie Burn Formula
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: Energy cost of exercise (3.5-8.0 based on type)
- Your Weight: Heavier individuals burn more calories
- Duration: Length of workout session
- 3.5: Standard metabolic factor
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References
- Yang J, Christophi CA, Farioli A, Baur DM, Moffatt S, Zollinger TW, Kales SN. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Netw Open. 2019 Feb 1;2(2):e188341. doi: 10.1001/jamanetworkopen.2018.8341. PMID: 30768197; PMCID: PMC6484614.
- Hassan, Sadzali. (2018). The Effects of Push-Up Training on Muscular Strength and Muscular Endurance. International Journal of Academic Research in Business and Social Sciences. 8. 660-665. 10.6007/IJARBSS/v8-i11/4940.
- Yang J, Christophi CA, Farioli A, et al. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Netw Open. 2019;2(2):e188341. doi:10.1001/jamanetworkopen.2018.8341
- 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.
