Most people burn roughly 30–80 calories doing 100 pushups, depending on body weight, pace, and rest.
Time On Task
Burn (70 kg)
Burn (100 kg)
Basic Set
- 10×10 with short rests
- Neutral grip, full lockout
- 2–3 sec per rep
Steady
Better Pace
- 4×25 with metronome
- 1–2 sec per rep
- Chest-to-floor cue
Vigorous
Best Effort
- 100 unbroken
- Fast but controlled
- Braced midline
All-out
How Many Calories Do You Burn Doing 100 Pushups: Real-World Ranges
Pushups sit under calisthenics. The Compendium lists calisthenics (push ups, sit ups, pull-ups, jumping jacks), vigorous effort at 8.0 METs and a moderate variant at 3.8 METs. Using the standard equation—MET × 3.5 × body weight (kg) ÷ 200—you can estimate calories per minute, then scale by how long your 100 take. A 70-kg person at a brisk pace (about five minutes total) lands near 50 calories. Speed it up to three minutes and the same person lands near 30 calories. Larger bodies burn more; smaller bodies burn less.
The Formula You’ll Use
Calorie rate (kcal/min) = MET × 3.5 × body weight (kg) ÷ 200. MET values come from research tables for activities; one MET equals resting quiet sitting. Pick a MET that matches your tempo, time your set, then multiply the rate by your minutes. That’s your estimate.
Assumptions That Change The Number
- Pace and rests: A single five-minute block burns more than five one-minute sprints spread out with long rests.
- Range of motion: Chest-to-floor with full lockout takes longer and costs a bit more than half reps.
- Hand position: Diamond or deficit work raises effort per rep compared with standard width.
- Surface and bracing: Slippery floors, soft mats, or poor bracing slow you down and nudge time up.
Calories For 100 Pushups By Body Weight And Pace
The table below uses the 8.0 MET “vigorous” entry for calisthenics and two common durations for 100 reps. Treat them as bands, not absolutes.
| Body Weight | ~5 Min Total | ~3 Min Total |
|---|---|---|
| 60 kg (132 lb) | ~42 kcal | ~25 kcal |
| 70 kg (154 lb) | ~49 kcal | ~29 kcal |
| 80 kg (176 lb) | ~56 kcal | ~34 kcal |
| 90 kg (198 lb) | ~63 kcal | ~38 kcal |
| 100 kg (220 lb) | ~70 kcal | ~42 kcal |
These figures come from the Compendium’s MET listings for calisthenics and the widely used MET calculation. They align with large tables that show higher burns for heavier bodies doing vigorous work across many gym activities. To set targets that fit your day, first set your daily calorie needs.
Why Your Pace Matters
Calories per minute are tied to intensity. CDC explains that an activity can feel moderate to one person and vigorous to another. So two people doing 100 pushups can land on different MET bands, even at the same cadence. That’s why a simple timer plus a realistic MET pick beats a one-size number.
What About “Calories Per Pushup”?
You can back into a per-rep value by dividing calories per minute by reps per minute. If your cadence is ~20 reps per minute at 8.0 MET and you weigh 70 kg, your rate is ~9.8 kcal/min. Divide by 20 reps and you’re near 0.49 kcal per rep. Double the body weight and the per-rep cost rises on the same tempo.
How To Estimate Your Own Burn Step By Step
Step 1: Pick A MET Band
Use 8.0 MET for a strong, continuous pace with short breath breaks. Use 3.8–6.0 for slower work, long pauses, or partial reps. If you train in circuits, the surrounding moves affect how you feel and may nudge the band up.
Step 2: Time Your 100
Start a stopwatch when the first rep starts and stop when the last lockout finishes. Note the number; round to the nearest 15 seconds to keep math simple.
Step 3: Do The Math
Rate = MET × 3.5 × body weight (kg) ÷ 200. Total calories = Rate × minutes. Keep the same tempo and hand width next time so your log stays consistent.
Step 4: Cross-Check With A Chart
Sanity-check your result against a broad activity table. Harvard Health lists calories for calisthenics at different body weights over 30 minutes. Your short session should scale down from those 30-minute entries.
Variations That Raise Or Lower Burn
Depth And Deficit
Elevating hands on handles or parallettes increases range of motion and slows each rep. That bumps minutes and total cost at the same MET band.
Tempo And Pauses
Fast concentric with a one-second pause near the floor is slower than touch-and-go. Slow eccentrics (3–5 seconds down) make 100 reps take longer and push total energy up.
Hand Width
Diamond and close-grip shapes often feel tougher and drop your reps per minute. Wide hand placements can ease triceps load but add shoulder work; either way, time rules the total.
Feet Height And Surface
Feet on a bench shifts load forward and reduces leverage. Slippery surfaces waste energy in micro-adjustments; grippy floors keep cadence smooth.
Close Variation: Calories Burned Doing One Hundred Pushups (And What Changes It)
If your goal is tighter weight management, the number for 100 pushups helps only when it lives next to your meals and steps. Pushups help keep lean mass, which helps your total daily burn stay higher. You’ll get more mileage combining strength sets with steps, sleep, and protein.
Putting It All Together For A Workout
- Warm-up: 3–5 minutes of wrists, shoulders, and light plank work.
- Main set: 4×25 at steady tempo, 60–90 seconds between sets.
- Accessory: Rows or band pull-aparts to balance pressing.
- Finisher: Slow 10-rep set with a 3-second eccentric.
Log your time for the 100. Run the math with the same MET each week. If time drops and your technique stays clean, your burn per minute rises and your total for 100 may slide down a bit because the session is shorter. That’s normal.
Second Table: Calories Per Pushup And Pushups For 100 Calories
This view assumes a steady 20 reps per minute at the 8.0 MET band. Adjust the per-rep number if your pace differs.
| Body Weight | kcal Per Rep | Pushups ≈ 100 kcal |
|---|---|---|
| 60 kg (132 lb) | ~0.42 | ~238 |
| 70 kg (154 lb) | ~0.49 | ~204 |
| 80 kg (176 lb) | ~0.56 | ~179 |
| 90 kg (198 lb) | ~0.63 | ~159 |
| 100 kg (220 lb) | ~0.70 | ~143 |
How This Lines Up With Big Charts
Large public tables show that a 155-lb person doing vigorous calisthenics burns roughly 300 calories in 30 minutes. If your 100 pushups take five minutes at a similar effort, one-sixth of that block (about 50 calories) makes sense. If you’re faster, the total slides toward 30 calories.
Safety And Technique Matter More Than The Exact Count
Lock your ribs down, keep a straight line from head to heels, and touch the chest near the same spot every rep. If your shoulders feel pinchy, widen hands a hair or bring elbows closer to the ribs. Quality reps and a repeatable tempo make your tracking better.
Helpful References You Can Trust
MET definitions and activity codes come from the research Compendium. Calorie math uses the standard equation used in clinical and coaching settings. CDC’s intensity guidance explains why one person’s “vigorous” can be another’s “moderate.” You can read the Compendium of Physical Activities and the CDC primer on measuring activity intensity for background.
Where Pushups Fit In A Fat-Loss Plan
The calorie number for 100 reps is small by itself. The win comes from pairing strength with steps and smart meals. If you want a simple lever that moves total burn, daily steps do more work across the week, while pushups help hold lean mass. If you need structure, calorie deficit guide is a straight path to steady progress.