How Many Calories Do You Burn Doing 150 Push Ups? | Quick Math Guide

What 150 Push Ups Really Burn

The number isn’t a flat, one-size figure. Energy use scales with body mass and time under tension. A 60 kg person cruising through 150 reps will burn less than a 90 kg person taking the same path. The main inputs are MET (how hard the work is), your weight in kilograms, and minutes spent moving.

The standard formula used by exercise science is: calories = MET × weight (kg) × time (hours). Push ups map to calisthenics values in the Compendium of Physical Activities: 3.8 MET for moderate effort and 7.5 MET for vigorous sets that keep the heart rate high. These references come from published tables kept by researchers and are widely used in clinics and labs.

Quick Math For Common Body Weights

To make this practical, here are rounded estimates for 150 push ups at two honest paces. “Moderate” assumes about 10 reps per minute; “Vigorous” assumes about 20 reps per minute. The MET value paired with each pace reflects how the set usually feels at that speed.

Body Weight	Pace & MET	Estimated Calories
60 kg (132 lb)	Vigorous 20/min • 7.5 MET	~56 kcal
60 kg (132 lb)	Moderate 10/min • 3.8 MET	~57 kcal
75 kg (165 lb)	Vigorous 20/min • 7.5 MET	~70 kcal
75 kg (165 lb)	Moderate 10/min • 3.8 MET	~71 kcal
90 kg (198 lb)	Vigorous 20/min • 7.5 MET	~84 kcal
90 kg (198 lb)	Moderate 10/min • 3.8 MET	~86 kcal

Notice how the totals sit in a tight band. Pace rises, MET rises, but time falls, so the curves meet in the middle. That’s why a trained lifter ripping fast reps and a casual lifter riding slow sets can land within a few calories of each other for the same 150 count.

Now zoom out. If your goal is fat loss, a single set matters less than your day’s net energy. People find push ups easier once they know their daily calories burned and plan sets around that number.

How We Estimated The Burn

These numbers come from two trusted sources: the Compendium’s MET listings for calisthenics (which cite 3.8 and 7.5) and a long-standing Harvard table that shows calorie ranges for many activities across three body weights. Both point to the same idea: minutes × intensity × body mass drive the total. You can review the calisthenics MET values and the Harvard calories table to see how the method compares across activities.

Step 1: Pick A MET That Matches Your Effort

Push ups feel different set to set. A smooth 3×50 plan with steady breathing tends to sit near 3.8 MET. A sharp, almost unbroken set lands near 7.5 MET. If you’re doing half reps or long pauses, your effective intensity drops.

Step 2: Estimate Your Time

Count how long 150 reps take you. Many people fall into one of three buckets: about 7–8 minutes for fast sets, 12–16 minutes for steady sets, or 20+ minutes if you rest often. The more idle time, the lower the real average intensity. That’s why a “30-minute push up session” can burn less than the math suggests if half of it is rest.

Step 3: Run The Formula

Convert minutes to hours, multiply by the MET and your weight in kilograms. That’s it. For a 75 kg person at 12 reps per minute over 12.5 minutes with a mid-range 5.0 MET, the math lands near 78 kcal.

Close Variation: Calories Burned From 150 Push Ups (By Form And Range)

Calorie math only works if the reps count as work. Clean form asks for a straight line from head to heel, hands under shoulders, full depth to near chest-to-floor, and elbows tracking well. Short reps trim time but also cut muscular load per repetition.

What Changes The Total The Most

• Body mass: More mass moved = more work = higher burn.
• Range of motion: Full depth loads the press and the core.
• Tempo: Fast sets raise MET but trim minutes; slow sets do the reverse.
• Hand position: Narrow grips hit triceps more; wide grips lower the range.
• Foot props: Feet on a bench or a decline pushes the load up.
• Surface: Uneven tools add stability work that nudges the cost.

Per-Rep Energy: A Handy Way To Think

If you just want a rough per-rep number, you can use these ranges. They use the same MET method and common paces. Use them to scale any rep target, not just 150.

Body Weight	Moderate Pace (~10/min)	Vigorous Pace (~20/min)
60 kg	~0.38 kcal/rep	~0.38 kcal/rep
75 kg	~0.48 kcal/rep	~0.47 kcal/rep
90 kg	~0.57 kcal/rep	~0.56 kcal/rep

How To Get A Better Estimate For Your Body

Want finer detail? Time a test set and keep the math tight. Pick a form you can repeat. Log minutes of actual work and minutes at rest. If rests are long, your true average MET sits lower than the label for “vigorous.” That’s also why two people at the same weight can post very different totals.

Tips To Track Without Gadgets

• Use a wall clock. Note the minute you start and the minute you finish. Subtract the long breaks.
• Count only clean reps. If the chest doesn’t travel, the math is fiction.
• Stick to the same hand width each session so tempo and range stay comparable.
• Write the numbers down. You’ll spot trends across weeks.

Push Ups Versus Other Bodyweight Work

Calisthenics sit across a wide MET band. Rope skipping and shuttle runs sit near the top; light planks and stretching sit near the low end. Push ups live in the middle. If you’re trying to build a simple session that nudges the burn higher, pair your sets with short bouts of rope or a rower. The workload climbs without long math.

When To Change The Rep Target

Stuck at 150? Try density blocks: 5 minutes of work where you alternate 10 push ups with 20 seconds of rest. Tally reps. If the number beats your normal pace, the average MET shifts up a bit and the total rises. If triceps fade early, drop to incline push ups so chest and shoulders can carry the count.

Is 150 Push Ups Per Day Enough?

If your aim is strength in the press, 150 is plenty for most folks. If the aim is energy use, spread that work across muscles and planes. Mix in squats, hinges, and pulling. Your session will feel better and your shoulders will thank you.

Safety Notes That Keep You Training

• Warm shoulders and wrists with circles and a few scapular push ups.
• Keep ribs down to avoid a deep low-back arch.
• Stack sets. Stop one or two reps shy of a shaky lockout.
• If pain shows up, drop volume and reduce range until the joint calms down.

Sources You Can Trust

The MET values used here come from the current Compendium listing for calisthenics, which lists both moderate and vigorous efforts. The broad activity table from Harvard backs up the calorie method across weights. You can read the Compendium entry and the Harvard calories table for context.

Keep The Momentum Going

Want a simple next step for fat loss after dialing in your push ups? Try our calorie deficit guide to line up training with nutrition.