One push-up typically burns about 0.3–0.6 calories, depending on body weight and pace.
Per-Rep (Slow)
Per-Rep (Standard)
Per-Rep (Fast)
Beginner Sets
- Incline or knee push-ups
- 8–12 reps per set
- 1–2 min rest
Learn form first
Standard Sets
- Flat-floor push-ups
- 12–20 reps per set
- 1 min rest
Steady tempo
Power Sets
- Tempo or plyo reps
- 15–25 reps per set
- 45 sec rest
High effort
Calories Per Push-Up By Weight And Pace
Push-ups fall under vigorous calisthenics with a reference intensity of about 8.0 METs, which is a standardized way to express energy cost. Public health sources define one MET as resting energy use; activities at 6 METs or more count as vigorous work. The widely used Compendium lists vigorous calisthenics such as push-ups at 8.0 METs, while moderate calisthenics sit near 3.8 METs. These references let you translate reps and body weight into practical calorie numbers using a simple equation. Compendium listing; CDC MET definition.
The math uses this standard: kcal per minute = MET × 3.5 × body mass (kg) ÷ 200. With push-ups at 8.0 METs, a 70-kg person expends about 9.8 kcal per minute during a steady set. If that person completes 20 reps in a minute, each rep averages ~0.49 kcal. Faster sets or higher body mass raise the per-rep number; slower sets or lower body mass reduce it.
Per-Rep Estimates At Common Body Weights
| Body Weight | 15 Reps/Min | 25 Reps/Min |
|---|---|---|
| 50 kg (110 lb) | ~0.28 kcal | ~0.17 kcal |
| 60 kg (132 lb) | ~0.34 kcal | ~0.20 kcal |
| 70 kg (154 lb) | ~0.41 kcal | ~0.24 kcal |
| 80 kg (176 lb) | ~0.47 kcal | ~0.28 kcal |
| 90 kg (198 lb) | ~0.53 kcal | ~0.32 kcal |
| 100 kg (220 lb) | ~0.59 kcal | ~0.35 kcal |
These ranges match real-world pace. Many lifters can manage 15–20 clean reps in a minute during a working set, while faster sets hit 25 or more for short bursts. Your cadence swings the per-rep number, but your total calories across a set still track with time under tension and overall effort. Your estimates land closer once you’ve got a handle on your daily calories burned.
How To Calculate Calories For Single Push-Ups
Start with body mass. Convert pounds to kilograms by dividing by 2.205. Choose an intensity: use 8.0 METs for hard sets, 3.8–5.0 METs for slower, easier reps. Plug into the equation. Now split by your reps per minute to get a per-rep estimate.
Worked Examples
Mid-Weight, Standard Pace
Body mass 70 kg; 8.0 METs. Kcal/min = 8 × 3.5 × 70 ÷ 200 = 9.8. At 20 reps/min, per rep ≈ 9.8 ÷ 20 = 0.49 kcal.
Lighter Body, Slower Tempo
Body mass 60 kg; 6.0 METs (easier pace). Kcal/min = 6 × 3.5 × 60 ÷ 200 = 6.3. At 15 reps/min, per rep ≈ 0.42 kcal.
Heavier Body, Fast Tempo
Body mass 90 kg; 8.0 METs. Kcal/min = 8 × 3.5 × 90 ÷ 200 = 12.6. At 25 reps/min, per rep ≈ 0.50 kcal.
The MET framework and the 3.5 mL/kg/min convention sit behind these calculations and are widely used in public health and exercise science. You can confirm the intensity cutoffs and the resting definition on the CDC’s page and see the calisthenics entries in the Compendium that underpin the 8.0 figure. CDC primer on METs; Compendium table.
What Changes The Number Per Rep
Not all push-ups cost the same. The physics is simple: moving more mass through a longer range at a faster pace raises energy use. Small changes stack up across sets.
Range Of Motion
Chest-to-floor depth increases work. Half reps reduce time under tension and shave the per-rep burn. Full lockout at the top also adds a bit of time and muscular effort.
Tempo And Pauses
A strict two-second down and one-second up increases time per rep compared with fast cycling. Pauses near the bottom are even pricier. Fast sets lower per-rep cost but may raise per-minute cost since you rack up more reps.
Variation And Leverage
Knee or incline variations reduce the fraction of body mass you move, so each rep costs less. Decline, feet-elevated, ring push-ups, or weighted vests do the opposite. Hand position plays a role too: narrower grips focus on triceps and feel tougher; wider grips shift load to chest and shoulders but can shorten the stroke.
Fatigue Across Sets
Early reps usually look clean. As form drifts, tempo slows and range shortens, eroding the per-rep cost. Plan your sets so you keep good lines and predictable pacing.
How Many Calories A Set Of Push-Ups Burns
Per-rep math is handy, but sets are what you log. A simple way: estimate kcal/min from the equation, then multiply by time spent actively repping. Here are ballpark figures for common set styles using the same MET logic and body mass bands seen in public references such as Harvard’s calorie table for calisthenics sessions.
Estimated Calories Per Set
| Set Style | 70 kg (154 lb) | 90 kg (198 lb) |
|---|---|---|
| 20 reps in ~1 min | ~10 kcal | ~13 kcal |
| 30 reps in ~90 sec | ~15 kcal | ~19 kcal |
| 50 reps in ~2.5 min | ~25 kcal | ~32 kcal |
These values line up with broader session estimates. Harvard’s chart lists moderate calisthenics at 135–189 kcal per 30 minutes for 125–185-lb bodies, which matches the same equation and intensity band when you scale to a half-hour block of mixed sets and rests. That’s a useful gut check on your own set math while you adjust pace and breaks. Harvard Health table.
Rep Targets For Different Goals
Strength And Form
Short sets of 6–12 clean reps with slower tempo build control and keep technique crisp. Rest longer, and don’t chase speed. The per-rep burn is a bit higher due to time under tension, but the total set is small, so the calorie total stays modest.
Endurance And Calorie Burn
Sets of 15–25 with steady breathing push minute-by-minute energy use higher. Group several sets with brief rests to raise your total work time. Mix in incline sets if form slips so you can keep moving without sloppy reps.
Power And Variety
Plyo push-ups, tempo waves, or EMOM (every minute on the minute) formats spike effort. Keep sessions short and sprinkle them into a week that also has easier technique days so your shoulders and elbows stay happy.
How To Track Your Own Number
Use a timer, count reps, and log body weight. Then pick an intensity value that matches your effort. Public health references use 3.5 mL/kg/min as the resting oxygen uptake for 1 MET, which is also about 1 kcal/kg/hour. With that base, the MET equation gives a reliable starting point. If your sets feel easy and you can sing through them, you’re not in the vigorous band; slide the MET value lower for those entries.
Simple Two-Step Template
- Compute kcal/min with MET × 3.5 × kg ÷ 200.
- Divide by reps per minute to get a per-rep estimate; multiply back by reps per set for set totals.
Helpful Calibrators
Cross-check a week of training with a batch of calisthenics listed in public tables. If your log says your half-hour home session burns 500 kcal, but recognized charts place similar sessions well below that mark, tighten your assumptions. That way, your training diary stays honest and your nutrition plan doesn’t overshoot.
Variations: What Counts As “One”
Incline or knee versions make each rep cheaper since less of your body mass is moving vertically. Feet-elevated, deficit, or ring variations make each rep pricier. If you mix styles in one set, treat the harder block and the easier block as separate lines in your log so your totals reflect the actual work done.
Safety, Pacing, And Progress
Warm up wrists and shoulders. Shake out your plank position: hands under shoulders, ribs down, glutes tight. Keep a neutral neck and level hips. If your low back sags or the rep range drops under control, switch to an easier variation and finish the set clean. That preserves training density without junk reps.
Where This Method Comes From
The MET system grew out of exercise physiology and public health practice. One MET equals resting energy use; vigorous work starts at 6 METs. Calisthenics such as push-ups are cataloged at 8.0 METs in the Compendium, which is a standard reference across research and coaching. Those anchors let you convert sets, time, and body mass into calories with one consistent equation used in many health resources. Cross-references: CDC’s intensity guide and the Compendium’s calisthenics entry linked above.
Putting It All Together
If you want a quick shorthand, use this tiered approach: lighter bodies doing careful reps land around 0.3 kcal each; mid-range bodies at a steady groove land near 0.45 kcal; heavier bodies or fast sets often land around 0.6 kcal. Multiply by reps, and you’ve got a solid estimate for planning training and nutrition.
Want a structured follow-up? Try our calorie deficit guide to tie these numbers to weight goals.