One push-up burns about 0.1–0.6 calories depending on body weight, tempo, and effort, using MET-based estimates for body-weight exercise.
Per Rep (Light)
Per Rep (Typical)
Per Rep (Hard)
Standard Form
- Hands under shoulders
- Body in one line
- Controlled 2–3 s reps
Balanced
Tempo Sets
- Metronome pace
- Short sets, brief rests
- Track reps per minute
Effort-Based
Weighted
- Backpack/plate
- Fewer, tougher reps
- Longer rest periods
High Demand
Calories Burned Per Single Push-Up: Realistic Ranges
Calories per repetition come from three levers: body weight, how hard you’re working, and your pace. Exercise researchers summarize the “how hard” part with MET values. Body-weight resistance work that includes push-ups sits around 3.0 METs for general pace and about 6.5 METs for high effort. Those figures come from the Compendium of Physical Activities’ adult tables, which group push-ups with other body-weight drills under resistance exercise codes.
Why METs Let You Do The Math
The math is straightforward: calories per minute = MET × 3.5 × body weight (kg) ÷ 200. That’s the standard way to convert a MET level to energy cost. Once you have calories per minute, divide by your reps per minute to get calories per rep. The Compendium team also reminds readers that MET tables are for population estimates, not a lab test of an individual, so treat these as practical ballpark numbers rather than a lab-grade measure.
Quick Reference Table: Calories Per Rep By Weight And Effort
This table uses two MET settings—general (3.0) and high effort (6.5)—and assumes a steady pace of 20 reps per minute. If you move slower, your per-rep value rises because the per-minute burn is spread over fewer reps. If you move faster, each rep costs a bit less.
| Body Weight (kg) | Per Rep, General (3.0 MET) | Per Rep, High Effort (6.5 MET) |
|---|---|---|
| 50 | ~0.13 kcal | ~0.28 kcal |
| 60 | ~0.16 kcal | ~0.34 kcal |
| 70 | ~0.18 kcal | ~0.40 kcal |
| 80 | ~0.21 kcal | ~0.46 kcal |
| 90 | ~0.24 kcal | ~0.51 kcal |
How These Ranges Fit Day-To-Day Training
Most sets land in the middle band. A 70 kg person moving at a steady training pace is near ~0.18–0.40 kcal per rep depending on effort. That’s why a tidy one-liner like “a push-up burns X calories” never tells the full story.
Targets land better once you set your daily calorie needs. When intake and training volume match your aims, rep-based work like this becomes easier to program and track without guesswork.
Step-By-Step: Find Your Own Per-Rep Number
1) Pick The Effort Level
Use 3.0 METs for a smooth, controlled pace. Use ~6.5 METs when sets feel breathy and you’re pushing tempo or loading (weighted vest, plates, or very short rests). These brackets mirror the Compendium’s “body weight resistance” codes that include push-ups among squats, lunges, and crunches.
2) Convert Weight To Kilograms
Multiply pounds by 0.4536. A 180 lb person is about 81.6 kg.
3) Get Calories Per Minute
Plug the MET into the standard equation: MET × 3.5 × body weight (kg) ÷ 200. Keep the decimals—dropping them early skews the final per-rep number.
4) Divide By Your Rep Rate
Time a one-minute set at your normal pace. Divide the calories per minute by that rep count. That gives you calories per push-up at that pace.
Worked Example
Body weight 80 kg, general pace (3.0 MET), 20 reps in a minute: calories per minute = 3.0 × 3.5 × 80 ÷ 200 = 4.2 kcal. Per rep = 4.2 ÷ 20 = ~0.21 kcal.
Pace Matters: Slow Reps Raise Per-Rep Burn
Keep the per-minute burn constant and the rep cost shifts with cadence. Halve your pace from 20 to 10 reps per minute and the per-rep number doubles. That doesn’t change total calories for that minute; it just spreads the same energy over fewer, slower reps. This is handy when comparing tempo work to fast sets—different rep counts, similar per-minute cost.
Technique, Range, And Load Change The Meter
Full Range Beats Half Reps
Nose-to-floor depth with locked-out elbows carries more mechanical work than partials. Expect a small bump in the per-rep estimate when range increases, even if your rep count dips a touch.
Wider Or Narrower Hands
Hand position shifts which muscles do the most work. Narrow grips tend to feel tougher for the same cadence, edging you toward the higher MET bracket.
External Load
Backpacks and plates raise total system mass. That moves you up the per-minute curve and, by extension, the per-rep value. If you add 10% body mass, redo the math with the new “body weight” figure so your estimate doesn’t lag reality.
Where Push-Ups Fit In A Weekly Plan
Push-ups tick the strength box for chest, shoulders, and triceps and can lift your total activity minutes when arranged in short circuits. The CDC’s adult recommendations call for at least two days per week of muscle-strengthening that involves all major muscle groups, paired with aerobic minutes across the week. You can skim the CDC’s breakdown of the adult activity guidelines to shape your week.
Table #2: Reps Needed To Burn 50 Calories
Use this as a planning anchor, not a quota. Estimates assume 20 reps per minute and the same two MET brackets as above. If you run slower sets, you’ll need fewer reps to reach 50 calories; if you sprint, you’ll need more.
| Body Weight (kg) | Reps At General Pace | Reps At High Effort |
|---|---|---|
| 50 | ~381 reps | ~176 reps |
| 60 | ~317 reps | ~147 reps |
| 70 | ~272 reps | ~126 reps |
| 80 | ~238 reps | ~110 reps |
| 90 | ~212 reps | ~98 reps |
Set Ideas To Match A Calorie Target
Grease-The-Groove Blocks
Pick a per-rep estimate from the first table and work small sets through the day. Ten mini-sets of 10 reps at ~0.2 kcal per rep lands near 20 calories with little fatigue. Spread work across the week and the totals build without straining joints or elbows.
Time-Capped Ladders
Set a timer for eight to ten minutes. Cycle 5-8-11 reps with short rests. Count total reps and multiply by your per-rep figure. If you’re pairing push-ups with rows or squats, the per-minute cost rises toward the higher MET bracket because the circuit keeps heart rate up.
Weighted Sets For Fewer Reps
Add a light plate or a snug backpack. Your per-rep value climbs with the added mass, so you can hit a calorie target with fewer total reps. Always keep spinal position tight and stop a set if form slips.
How This Article Grounds The Numbers
All estimates here start with the Compendium of Physical Activities, which lists body-weight resistance exercise that includes push-ups under “general” and “high intensity” codes. Those entries align with 3.0 and ~6.5 METs used in the tables above. The Compendium also flags that MET charts are built for population tracking, not precise individual testing, which is why this guide focuses on clear ranges and a repeatable method rather than a one-size figure.
Safety, Progression, And Smart Volume
Push-ups are friendly to scale. If wrists feel cranky, use handles or fists on a firm surface. If shoulders complain, shift to elevated hands and increase range gradually. Build weekly totals with patience: add small bits of volume, track how you feel the next day, and keep one rep in the tank on most sets.
Frequently Missed Tweaks That Change The Math
Breathing And Bracing
Slow exhales on the way up and a steady brace keep midline tight. Better stiffness usually improves force transfer, helping you maintain the same cadence with less wobble, which keeps per-rep cost predictable.
Surface Choice
Carpet introduces a little give; hardwood or rubber mats feel snappier. If your rep rate swings when you switch surfaces, redo your one-minute test and refresh your per-rep estimate.
Range Bias
Many sets shorten over time. Use a phone on the ground as a touch point to standardize depth so your calorie math stays consistent across sessions.
Where To Go Next
If fat loss is your aim, rep-based burn is only one lever. A steady intake target plus simple daily movement tends to win. If you want a deeper, step-by-step method to plan intake and progress, try our calorie deficit guide to tie training and nutrition together.