Calories Burned Calisthenics Calculator

Calculate how many calories you burn doing calisthenics exercises. Track push-ups, pull-ups, burpees, squats, and more with MET-based calculations.

Calculate calories burned during bodyweight exercises like push-ups, burpees, and squats.

About This Calculator

The Calisthenics Calories Calculator helps you track energy expenditure during bodyweight training. Whether you're doing push-ups, pull-ups, burpees, or squats, this tool uses scientifically-backed MET (Metabolic Equivalent of Task) values to estimate your calorie burn based on your weight and workout duration.

Calisthenics—bodyweight exercises that build strength and endurance without equipment—have surged in popularity for good reason. They're accessible, effective, and can be done anywhere. Understanding the caloric cost of your workouts helps with weight management goals and ensures you're fueling your training appropriately.

The MET Calorie Formula

Calories = (MET × Body Weight in kg × 3.5 / 200) × Duration in minutes

MET represents the energy cost of physical activity as a multiple of resting metabolic rate. 1 MET = 1 kcal/kg/hour at rest.

MET Values for Calisthenics Exercises

ExerciseMET ValueIntensity
Push-ups3.8Moderate
Pull-ups3.8Moderate
Sit-ups3.0Light-Moderate
Lunges4.0Moderate
Squats5.5Moderate-Vigorous
Burpees8.0Vigorous
Jumping Jacks8.0Vigorous

Practical Example

A 70 kg (154 lb) person doing burpees for 20 minutes: Calories = (8.0 × 70 × 3.5 / 200) × 20 = 196 calories burned. That's nearly 10 calories per minute!

Tips for Maximizing Your Calisthenics Workout

  • Compound movements (burpees, mountain climbers) burn more calories than isolation exercises
  • Circuit training with minimal rest keeps your heart rate elevated for higher calorie burn
  • Progressive overload (harder variations) increases both strength and caloric expenditure
  • Track your workouts consistently to see improvement over time

Related tools: CrossFit WOD Calculator for high-intensity workouts, Kettlebell Calculator for weighted exercises, and BMR Calculator for daily calorie needs.

Frequently Asked Questions

How are calisthenics calories calculated?

Calories = (MET × Weight kg × 3.5 ÷ 200) × Minutes. Push-ups: 3.8 MET. Burpees: 8.0 MET. Squats: 5.5 MET. Higher intensity exercises burn more per minute.

How many calories do 100 push-ups burn?

About 30-50 calories for most people depending on weight and speed. If it takes 5 minutes: ~25 cal for 150lb person. Burpees burn 2-3x more per rep than push-ups.

Is calisthenics good for weight loss?

Yes! Burns 200-400 cal/hour depending on intensity. Builds muscle which increases resting metabolism. No equipment needed. Combine with diet for best results.