One push-up burns roughly 0.2–1.3 calories depending on body weight, tempo, and effort level.
Burn Per Rep — Low Effort
Burn Per Rep — Mid Effort
Burn Per Rep — High Effort
Basic Sets
- 10–15 reps, steady pace
- Knees or incline if needed
- 1–2 min rest
Low Strain
Standard Sets
- 12–20 reps, full range
- Neutral spine, elbows ~45°
- 60–90 sec rest
Balanced Work
Power Sets
- 8–12 reps, slower negative
- Feet-elevated or weighted vest
- 90–120 sec rest
Higher Output
Calories Burned Per Single Push-Up: What Changes The Number
Calories burned per rep swing with three levers: your body weight, how hard you push, and how fast you move. The standard estimate most coaches use comes from the MET method. One MET is the energy your body uses at rest; higher METs mean higher energy cost. The CDC defines this concept clearly and groups activities by intensity bands. CDC’s MET overview explains the bands and why “vigorous” starts at 6.0 METs.
For body-weight drills like this, the Compendium of Physical Activities lists calisthenics with pushups at about 3.8 METs for moderate effort and 7.5 METs for vigorous effort. That gives us a solid range for math grounded in published standards. You can read the specific line items in the Conditioning Exercise table under calisthenics. Compendium categories spell out both values.
The Simple Math You Can Reuse
The formula many programs teach for energy cost is: Calories per minute = MET × 3.5 × body weight (kg) ÷ 200. Then, calories per rep = calories per minute ÷ reps per minute. That’s it. Use your actual pace to keep the estimate honest.
Table #1 — Moderate Effort Estimates (3.8 METs)
Below are per-rep numbers using common body weights and three steady paces. These are estimates, not lab readings, and assume good form with a stable plank position.
| Body Weight | Pace (Reps/Min) | Calories Per Rep |
|---|---|---|
| 120 lb (54 kg) | 10 | ~0.36 kcal |
| 120 lb (54 kg) | 20 | ~0.18 kcal |
| 120 lb (54 kg) | 30 | ~0.12 kcal |
| 150 lb (68 kg) | 10 | ~0.45 kcal |
| 150 lb (68 kg) | 20 | ~0.23 kcal |
| 150 lb (68 kg) | 30 | ~0.15 kcal |
| 180 lb (82 kg) | 10 | ~0.54 kcal |
| 180 lb (82 kg) | 20 | ~0.27 kcal |
| 180 lb (82 kg) | 30 | ~0.18 kcal |
| 210 lb (95 kg) | 10 | ~0.63 kcal |
| 210 lb (95 kg) | 20 | ~0.32 kcal |
| 210 lb (95 kg) | 30 | ~0.21 kcal |
If weight management is your aim, pairing strength work with a basic plan for energy balance helps. Many readers like a quick refresher on calorie deficit basics once they see their per-rep numbers.
What Counts As Moderate Versus Vigorous
Think of moderate as a steady pace where you could keep short sets without stopping. Vigorous feels taxing; your breathing is heavy and sets stay shorter. The Compendium flags calisthenics with pushups at about 3.8 METs for the first case and 7.5 METs for the second. That jump more than doubles calories per minute, which is why slower, tougher reps can raise per-rep cost even with fewer reps.
Tempo and depth matter. A one-second down, one-second up rhythm spends less energy per rep than a three-second lower with a brief pause near the floor. Add foot elevation, a weighted vest, or deficit handles and the effort rises quickly.
How To Personalize The Estimate
Grab your body weight in kilograms (pounds ÷ 2.2). Pick 3.8 METs if your sets feel steady and repeatable; use 7.5 METs if each set feels tough from the first rep. Time a set to get reps per minute. Now plug those into the equations above. This takes 30 seconds and yields a number good enough for training logs.
Rep Tempo, Range Of Motion, And Form
Full range gets your chest near the floor and elbows extended at the top without shrugging. Keep a straight line from head to heels, squeeze the glutes, and brace the midsection. If your hips sag or your elbows flare wide, the energy cost per rep can change in either direction due to shorter travel or extra wobble. Stable mechanics make the math closer to reality.
Tempo is a handy dial. Try a controlled lower for 2–3 seconds, a one-second hold just off the ground, and a strong press up. Sets drop in length, the movement feels tougher, and per-rep burn nudges up. On the flip side, fast, partial reps drive the count but lower the energy cost per rep.
Set Design That Matches Your Goal
- Strength-leaning: Shorter sets (6–12), long rest, slower negative. Aim for hard but clean reps.
- Endurance-leaning: Longer sets (15–25+), steady tempo, moderate rest. Keep breathing smooth.
- Mixed days: Use EMOMs (every minute on the minute) or ladders. Total calories come from time under tension more than the count alone.
How Many Calories 10, 50, Or 100 Reps Might Burn
Once you have your per-rep number, multiplying gets easy. As a quick sense check at 150 lb:
- 10 reps at steady pace: ~3–5 kcal total.
- 50 reps across a few sets: ~11–30 kcal total depending on tempo and rests.
- 100 reps across a workout: ~23–60+ kcal total across moderate to vigorous efforts.
These ranges reflect the spread between 3.8 and 7.5 METs and show why context beats a single universal answer.
Table #2 — Vigorous Effort Estimates (7.5 METs)
Here’s the same setup as Table #1, now using 7.5 METs. Heavier bodies and slower, stricter reps land on the higher end.
| Body Weight | Pace (Reps/Min) | Calories Per Rep |
|---|---|---|
| 120 lb (54 kg) | 10 | ~0.71 kcal |
| 120 lb (54 kg) | 20 | ~0.36 kcal |
| 120 lb (54 kg) | 30 | ~0.24 kcal |
| 150 lb (68 kg) | 10 | ~0.89 kcal |
| 150 lb (68 kg) | 20 | ~0.45 kcal |
| 150 lb (68 kg) | 30 | ~0.30 kcal |
| 180 lb (82 kg) | 10 | ~1.07 kcal |
| 180 lb (82 kg) | 20 | ~0.54 kcal |
| 180 lb (82 kg) | 30 | ~0.36 kcal |
| 210 lb (95 kg) | 10 | ~1.25 kcal |
| 210 lb (95 kg) | 20 | ~0.63 kcal |
| 210 lb (95 kg) | 30 | ~0.42 kcal |
A Straightforward Way To Raise Per-Rep Burn
Slow the lowering phase. A deliberate three-second descent and a brief pause near the floor increase muscle tension and time under load. The set gets harder, your form stays cleaner, and each rep costs a bit more energy. Another simple dial is a small deficit—use push-up handles or plates so the chest travels slightly farther. Both tweaks keep the movement joint-friendly while lifting effort.
Weighted options change the math quickly. A 15-lb vest on a 180-lb athlete bumps the “body weight” term used in the equation, nudging calories per minute up. Don’t rush the load. Lock in a smooth plank, then add weight.
Where These Numbers Come From
The MET approach is the common field method used in research and coaching. Public references define the concept and publish activity codes with intensities. The CDC page above explains METs in plain language, and the Compendium table tags calisthenics with pushups across moderate and vigorous bins. Those bins are why the ranges in the tables make sense for most bodies and training styles.
When Your Tracker Disagrees
Wearables estimate energy use with heart rate, movement, and models trained on groups of people. Short strength sets can confuse those models, so device readouts often drift from MET math. If your watch shows a number far outside the ranges here, check strap fit, sampling rate, and the activity mode you chose.
Putting It To Work In A Week
Link the estimate to a simple plan. Two days with strength-leaning sets and one day with endurance-leaning sets will build skill and raise your total. If you also run, cycle, or walk, a weekly roll-up keeps the bigger picture in view. Those activities carry clear MET values too, so you can use one method across your whole week.
Quick Programming Ideas
- EMOM x 10: Odd minutes 10–15 strict reps, even minutes light core work.
- Grease-the-groove: 3–5 submax sets across the day. Keep reps tidy and stop shy of failure.
- Accessory chains: Pair with rows or band pull-aparts to balance pressing volume.
What About Total Daily Burn?
Per-rep math helps you plan sets, but total energy balance comes from the whole day. Strength sessions, steps, and food choices all feed the scale trend. If you want a broader plan once you have these numbers, a gentle place to start is our daily calorie intake guide.