Calories & Weight Loss

Most people burn about 100–260 calories in a 20-minute dry sauna, with heavier bodies and hotter, split sessions at the high end.

About 120–180 calories for most adults; lighter bodies or cooler rooms land lower, while hot repeat rounds can reach about 200–260.

Most people burn about 90–130 kcal (moderate) or 160–225 kcal (vigorous) in 20 minutes of calisthenics, with body weight and tempo driving the swing.

Most people burn about 160–240 calories in 20 minutes of basketball, depending on body weight and whether it’s a casual run or a full-court game.

In 20 minutes of boxing, sparring burns about 180–252 calories for 125–185 lb, while moderate bag rounds land lower and all-out ring work can climb past 300.

A 20-minute aerobics session burns about 118–197 calories for a 155-lb person, from low- to high-impact effort levels.

Twenty minutes of biking burns about 120–360 calories for most adults, swinging with body weight and pace.

One large chicken egg has about 72 calories and roughly 6.3 grams of protein; smaller or bigger eggs and cooking fat nudge those numbers.

One gram of fat provides 9 calories; count grams × 9 to estimate energy from fat.

A 125–185 lb adult burns about 5–11 calories per minute on stairs; that’s ~150–330 calories in 30 minutes, based on pace and step rate.