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Plank Calories Burned Calculator

Calculate calories burned during planks based on your weight, plank variation, hold duration, and number of sets

Your Body Weight

Enter your current body weight for accurate calculations

Plank Variation Static planks burn fewer calories but build core endurance; dynamic planks increase calorie burn

Hold Duration Per Set

sec

How long do you hold each plank? (5-600 seconds)

Number of Sets

sets

Rest Between Sets

sec

Your Plank Workout Results

Calories Burned

Plank Type

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MET Value

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Total Hold Time

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Sets Completed

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Intensity Level

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Burn Rate

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Walking Equivalent

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Fat Burned

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Form & Performance Tips

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How Many Calories Burned During Planks?

A standard forearm plank burns approximately 2-4 calories per minute for an average person weighing 70 kg (154 lbs). This translates to 6-12 calories for a 3-minute plank session (3 sets × 1-minute holds). While this may seem modest compared to cardio exercises, planks deliver exceptional value through core strengthening, posture improvement, and injury prevention benefits that extend far beyond calorie burn.

Why Judging Planks by Calories Alone Misses the Point

Planks are isometric exercises—they build strength through static muscle contraction without joint movement. Their primary value lies in developing deep core stability, spinal protection, and functional strength. According to research published in the Journal of Strength and Conditioning, planks activate the rectus abdominis, obliques, and transverse abdominis simultaneously—building the muscular foundation that supports all other exercises.

According to the Compendium of Physical Activities, static planks fall under light to moderate calisthenics (Code 02024) with MET values ranging from 3.0 to 4.0. Dynamic plank variations like mountain climbers can reach MET 8.0, significantly increasing calorie burn. Use our MET calculator to understand how intensity affects energy expenditure.

The Science of Isometric Core Training

Unlike dynamic exercises that involve muscle shortening and lengthening, planks use isometric contraction—your muscles generate force while maintaining a fixed position. This unique training stimulus develops muscular endurance, joint stability, and neuromuscular control in ways that crunches and sit-ups cannot replicate.

Calorie Calculation Formula

Calories per Minute = (MET × 3.5 × Body Weight in kg) ÷ 200
Total Calories = Calories per Minute × Total Hold Time (minutes)

Example Calculation:

For a 70 kg person doing a standard forearm plank (3.8 METs) for 3 sets × 30 seconds (1.5 min total):
Calories/Min: (3.8 × 3.5 × 70) ÷ 200 = 4.66 cal/min
Total Calories: 4.66 × 1.5 = 7 calories

Research on core stability training demonstrates that planks improve trunk muscle endurance by 20-30% over 8 weeks of consistent practice. This enhanced core stability translates to better performance in exercises like deadlifts, squats, and running—where a stable core prevents energy leakage and reduces injury risk.

Plank Variations: From Core Stability to Calorie Burn

Plank Variation	MET Value	Cal/1 Min*	Cal/3 Min*	Primary Benefit
Basic Forearm Plank	3.0	3.7 cal	11 cal	Core endurance foundation
High Plank (Push-up Position)	3.5	4.3 cal	13 cal	Shoulder stability
Standard Forearm Plank	3.8	4.7 cal	14 cal	Balanced core activation
Side Plank	4.0	4.9 cal	15 cal	Oblique targeting
Plank Shoulder Taps	5.0	6.1 cal	18 cal	Anti-rotation strength
Weighted Plank	5.5	6.7 cal	20 cal	Progressive overload
Plank Jacks	6.0	7.4 cal	22 cal	Cardio + core combo
Plank to Push-up	6.5	8.0 cal	24 cal	Upper body integration
Mountain Climbers	8.0	9.8 cal	29 cal	High-intensity cardio

*Based on a 70 kg (154 lb) person. Heavier individuals burn more; lighter individuals burn fewer calories.

Progression strategy: Master the basic forearm plank for 60 seconds before advancing to dynamic variations. Research comparing plank variations shows that modified planks (like side planks) provide superior oblique activation compared to standard planks. For maximum calorie burn, combine planks with exercises like burpees and mountain climbers in a circuit training format.

Planks as Injury Prevention: The Hidden Value

While calorie burn is modest, planks deliver exceptional return on investment for injury prevention. A strong core acts as a natural weight belt, protecting your spine during heavy lifts, athletic movements, and daily activities. Studies show that core strengthening programs reduce lower back pain incidence by up to 35% in active populations.

Body Weight	1 Min Hold	3 Min Total	5 Min Total	10 Min Session
50 kg (110 lb)	3 cal	10 cal	17 cal	33 cal
60 kg (132 lb)	4 cal	12 cal	20 cal	40 cal
70 kg (154 lb)	5 cal	14 cal	23 cal	47 cal
80 kg (176 lb)	5 cal	16 cal	27 cal	53 cal
90 kg (198 lb)	6 cal	18 cal	30 cal	60 cal
100 kg (220 lb)	7 cal	20 cal	33 cal	67 cal

*Calculations based on standard forearm plank (3.8 METs). Dynamic variations burn 50-100% more calories.

Core Strength Transfers to All Exercises

Strong planking ability correlates with improved performance in compound lifts. Athletes who can hold a plank for 2+ minutes typically demonstrate better form in 1RM testing, more stable overhead pressing, and reduced injury rates during weight training. Use planks as a diagnostic tool—if you can’t hold 60 seconds with perfect form, prioritize core work before heavy lifting.

Planks vs. Crunches vs. Sit-Ups: Which Is Best?

Factor	Planks	Crunches	Sit-Ups
Calorie Burn (per 10 min)	47 cal (MET 3.8)	34 cal (MET 2.8)	59 cal (MET 4.8)
Core Stability	⭐⭐⭐⭐⭐ Excellent	⭐⭐ Limited	⭐⭐⭐ Moderate
Spinal Safety	⭐⭐⭐⭐⭐ Very Safe	⭐⭐⭐⭐ Safe (short ROM)	⭐⭐ Risk with poor form
Deep Core Activation	⭐⭐⭐⭐⭐ High (TVA)	⭐⭐⭐ Moderate	⭐⭐ Low
Functional Transfer	⭐⭐⭐⭐⭐ Excellent	⭐⭐ Limited	⭐⭐⭐ Moderate
Equipment Needed	None	None (mat optional)	None (mat optional)
Beginner Friendly	⭐⭐⭐⭐ Yes (scalable)	⭐⭐⭐⭐⭐ Very easy	⭐⭐⭐ Moderate

The verdict: Planks win for functional core strength and injury prevention. While sit-ups burn more calories and crunches isolate the rectus abdominis, planks develop the transverse abdominis (TVA)—the deep core muscle that acts like a natural corset. For visible abs, combine planks with a caloric deficit and compound movements. Track your body fat percentage to monitor progress.

Frequently Asked Questions

Q How long should I hold a plank to see results?

For beginners: Start with 3 sets of 20-30 seconds, resting 30-60 seconds between sets. For intermediate: Work toward 3 sets of 45-60 seconds. For advanced: Hold 60-90 seconds or progress to dynamic variations. Research suggests that multiple shorter holds with perfect form are more effective than one long hold with degrading form. Quality always trumps duration—stop when your hips sag or shoulders collapse.

Q Why do planks burn so few calories compared to other exercises?

Planks are isometric exercises—your muscles contract without movement. Movement requires more energy than static holds. A 1-minute plank burns ~5 calories, while 1 minute of jumping jacks burns ~10 calories. However, planks provide unique benefits: deep core activation, spinal stability, and injury prevention that dynamic exercises don’t deliver. Think of planks as building the foundation that allows you to perform calorie-burning exercises safely.

Q Can planks give me a flat stomach or six-pack abs?

Planks strengthen your core but don’t directly burn belly fat. Visible abs require two things: (1) developed abdominal muscles and (2) low body fat (typically <15% for men, <22% for women). Planks help with #1 by building core strength. For #2, you need a caloric deficit through diet and cardio. Combine planks with HIIT workouts and proper nutrition for best results.

Q What’s the difference between forearm and high planks?

Forearm planks (elbows on ground) place more emphasis on the core by reducing arm involvement. High planks (hands on ground, arms extended) engage more shoulder and tricep muscles, making them slightly more demanding on the upper body. Both burn similar calories (~3.5-3.8 METs). Choose forearm planks for pure core work; choose high planks to integrate upper body stability. For shoulder issues, forearm planks are generally safer.

Q How often should I do planks?

Planks can be performed daily because they’re low-impact and don’t cause significant muscle damage requiring extended recovery. However, for optimal results, aim for 3-5 sessions per week with progressive overload (increasing hold time or difficulty). Include planks in your workout routine as a warm-up, finisher, or standalone core session. Vary between standard, side, and dynamic planks to target all core muscles.

Q Are planks safe for people with back problems?

When performed correctly, planks are one of the safest core exercises for people with back issues because they don’t involve spinal flexion (bending). However, poor form—especially hip sagging—can strain the lower back. Start with modified planks (knees down) if needed. If you have existing back conditions, consult a physical therapist. Planks actually help prevent future back problems by strengthening the muscles that support your spine.

Related Core & Fitness Calculators

References

Snarr, Ronald L.1; Esco, Michael R.2. Electromyographical Comparison of Plank Variations Performed With and Without Instability Devices. Journal of Strength and Conditioning Research 28(11):p 3298-3305, November 2014. | DOI: 10.1519/JSC.0000000000000521
Park, S., Choi, H., & Jee, S. (2023). Effects of plank exercise on respiratory capacity, physical fitness, and immunocytes in older adults. Journal of Exercise Rehabilitation, 19(6), 332. https://doi.org/10.12965/jer.2346536.268
Park, K., Lee, S., Heo, J., & Jee, S. (2021). Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report. Medicina, 57(8), 845. https://doi.org/10.3390/medicina57080845
Selvakumar, Kiruthika & Manoharlal, Manoj & Rusli, Nadia & Jing, Low & Thirruvevenkadam, Ilayaraja. (2021). Effectiveness of Modified Plank vs Conventional Plank on Core Muscle Endurance and Stability in Recreational Athletes: A Quasi-Experimental study. Journal of Clinical and Diagnostic Research. 15. 04-10. 10.7860/JCDR/2021/48224.15043.
Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.