One push-up typically expends about 0.3–1.1 calories, depending on body weight, pace, and effort.
Per Rep (Slow)
Per Rep (Steady)
Per Rep (Power Sets)
Basic Form
- Hands under shoulders
- Neutral spine and glutes tight
- 1–2 sec down/up tempo
Foundation
Better Volume
- Sets of 10–20 reps
- 60–90 sec rest
- Last 2 reps challenging
Progress
Best Strength
- Tempo 3–1–1
- Weighted or ring push-ups
- 2–5 reps, longer rest
Power
Why Per-Push-Up Calories Vary So Much
There’s no single number that fits every body. The energy cost shifts with body mass, how hard you’re working, and how you pace each rep. A 60-kilogram person doing brisk sets will burn fewer calories per rep than an 80-kilogram person moving slowly with strict control. Total time under tension matters too: longer reps spread the same per-minute burn across fewer repetitions, which boosts the per-rep number.
The simplest way to estimate training energy is with METs (metabolic equivalents). “Calisthenics, vigorous effort” sits around 8 MET, while easier, rhythmical work lands near 3.8 MET. Those values translate to calories per minute with this standard conversion: kcal/min = MET × 3.5 × body mass (kg) ÷ 200. You’ll see that math at work in the tables below.
Calories Burned Per Minute At Different Efforts
Use this first table to size your per-minute burn from body-weight pressing at two effort levels. You can then turn that into per-rep numbers using your typical cadence.
| Body Mass | Moderate Effort (3.8 MET) | Vigorous Effort (8.0 MET) |
|---|---|---|
| 60 kg (132 lb) | ~4.0 kcal/min | ~8.4 kcal/min |
| 75 kg (165 lb) | ~5.0 kcal/min | ~10.5 kcal/min |
| 90 kg (198 lb) | ~6.0 kcal/min | ~12.6 kcal/min |
Once you’ve got a handle on the per-minute number, planning snacks and recovery gets easier once you set your daily calorie needs. That broader picture matters more than any single set.
Calories Burned Per Push-Up: Realistic Ranges
A push-up isn’t a “fixed” unit. Your per-rep cost comes from the same per-minute math sliced by your rep rate. Here’s a quick way to think about it:
- Slow control (10 reps/min): more time under tension per rep, so higher energy per rep.
- Steady sets (20 reps/min): balanced tempo that many lifters use for conditioning.
- Fast bursts (30 reps/min): lower energy per rep, but more total reps in a minute.
Put those together and you get this ballpark view using a vigorous 8 MET assumption. Swap in the moderate column from the first table if your sets feel easier.
| Cadence (Reps/Min) | Per Rep ~60 kg | Per Rep ~80 kg |
|---|---|---|
| 10 | ~0.28 kcal | ~0.37 kcal |
| 20 | ~0.42 kcal | ~0.56 kcal |
| 30 | ~0.28 kcal | ~0.37 kcal |
How To Estimate Your Own Number
Step 1 — Pick The Effort Level
If your sets leave you breathing hard and your arms shaking, use the higher effort column. If you can hold a conversation between sets and form never breaks, use the lower effort column.
Step 2 — Use The Standard Conversion
Take your body mass in kilograms. Multiply by the MET value, then by 3.5, and divide by 200. That’s your per-minute burn. From there, divide by your reps per minute for a per-rep estimate.
Quick Example
Mass 75 kg at vigorous effort: 8 × 3.5 × 75 ÷ 200 ≈ 10.5 kcal/min. If you average 20 reps in that minute, that’s about 0.53 kcal each.
What Changes The Burn Most
Body Mass
More mass means more energy to move the torso and arms through each rep. The tables assume typical proportions where roughly 60–70% of body weight loads the arms in a standard plank position.
Pace And Time Under Tension
Slow, controlled negatives and a steady pause near the bottom raise the work per rep. Fast, bouncy reps lower the per-rep cost but can raise total per minute if you rack up more reps.
Range Of Motion
Chest to floor with a firm lockout burns more than partials. Keep the midline tight and elbows at about 45° off your sides to protect the shoulders while keeping the work honest.
Variation Choice
Knee push-ups reduce load and energy use. Deficit, decline, ring, and weighted styles push it in the other direction. Treat them like their own exercises when estimating, since the feel—and the burn—won’t match your standard floor set.
Smart Ways To Program Sets
For Conditioning
Use steady sets of 15–25 reps with short rests. Aim for repeatable pacing where your last two reps require focus but form holds. Track total time and total reps rather than chasing per-rep math during the session.
For Strength
Slow the lowering phase to three seconds, pause one second near the bottom, then drive up. Add a weight vest once you hit clean sets of eight. Expect fewer reps and a higher per-rep cost.
For Hypertrophy
Play with hand width and elevation to direct the stress toward chest or triceps. Pair with rows or pulls to balance the session. Keep rests in the 60–90 second range and build volume over weeks.
How This Lines Up With Trusted References
MET values for body-weight calisthenics commonly sit near 3.8 (gentler rhythm) and 8.0 (harder work), which aligns with large tables used in research and public health guidance. You can also cross-check with widely cited summaries like the Harvard calorie table that groups calisthenics by effort. Broader activity targets live inside the HHS document that lays out adult movement ranges across the week, which helps you plan sessions in context.
For a deeper dive into activity targets, see the Physical Activity Guidelines. For practical comparisons across activities, the Harvard calorie table is handy.
Frequently Asked Friction Points
“My Watch Shows Different Numbers”
Wrist trackers estimate energy from heart rate trends and your profile settings. Static holds, short sets, and low arm swing can throw them off. That doesn’t make the work less useful; it just means the sensor isn’t perfect for this move.
“Do Hand Release Reps Burn More?”
They add a dead-stop and a hair more work at the bottom. The difference is small per rep. If you do fewer reps per minute because of the pause, the per-rep number climbs while the per-minute number may stay similar.
“What If I’m New To Strength Work?”
Start with incline variations on a bench or sturdy counter and track steady progress. Small weekly bumps in volume beat random max sets. Pair pressing with light walking or cycling to round out training.
Make The Numbers Work For You
Energy math helps with planning, not perfection. Hitting targets across the week matters more than chasing decimal points per rep. If fat loss is your aim, couple pressing sessions with a small calorie gap and enough protein to hang onto muscle.
Want a broader read on movement’s payoffs? You might like our benefits of exercise.