by

Calories Burned Doing Push-Ups Calculator

Estimate energy expenditure during push-up exercises. Enter your details below for a personalized calculation based on intensity and workout duration.

Total number of push-ups performed
Leave empty for automatic calculation based on reps
Push Up Calories Burned

How Many Calories Do Push ups Burn

Ready to understand the calorie-burning power of push-ups? According to scientific research, push-ups are one of the most effective bodyweight exercises for building strength and burning calories. Let’s explore how this classic exercise can supercharge your fitness journey!

Push-Up Intensity Levels 📊

Based on exercise science research, push-up intensity affects calorie burn in different ways:

  • Standard Push-ups: 3.0-4.0 METs (Perfect for beginners)
  • Advanced Variations: 4.0-6.0 METs (For intermediate fitness)
  • Explosive Push-ups: 6.0-8.0 METs (High-intensity variations)

Full-Body Benefits 🌟

Research confirms these amazing benefits:

  • Upper Body Power: Builds chest, shoulders, and triceps
  • Core Activation: Strengthens abs and lower back
  • Metabolic Boost: Increases calorie burn even after exercise
  • Functional Strength: Improves daily movement patterns

Push-Up Calorie Guide

Duration/Reps Standard Form Advanced Form Explosive Form
5 Minutes/50 Reps 25-35 calories 35-45 calories 45-60 calories
10 Minutes/100 Reps 50-70 calories 70-90 calories 90-120 calories
15 Minutes/150 Reps 75-105 calories 105-135 calories 135-180 calories
← Scroll to see more →

*Calorie estimates based on a 70kg (154-pound) person. For personalized calculations, use our calorie calculator.

Calculate Your Push-Up Calories 🔢

The Science Behind the Burn

Calories/minute = (MET × weight in kg × 3.5) ÷ 200

Understanding Each Component:

  • MET Value: Intensity level of your push-ups (3.0-8.0)
  • Your Weight: Heavier individuals burn more calories
  • 3.5: Standard oxygen consumption factor
  • 200: Energy conversion constant

What Affects Your Calorie Burn?

👤 Personal Factors

  • Body weight
  • Fitness level
  • Push-up form
  • Rest intervals

💪 Exercise Variables

  • Push-up variation
  • Rep speed
  • Total volume
  • Rest periods

⚡ Performance Factors

  • Exercise intensity
  • Form quality
  • Range of motion
  • Workout density

Maximize Your Push-Up Benefits

⚡

Perfect Form

Check out our guide on 20 different push-up variations to master proper technique and boost your results.

📈

Progressive Overload

Follow expert guidelines to gradually increase difficulty and maintain progress.

🎯

Smart Training

Mix different variations and intensities to keep challenging your body and burning more calories.

Your Push-Up Success Plan

Training Guidelines

  • Warm-up: Start with 5-10 easier variations
  • Volume: Build up to 3-4 sets of quality reps
  • Progression: Advance to harder variations gradually
  • Recovery: Allow adequate rest between sets

Related

References

  1. 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.
  2. 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.
  3. Ebben WP, Wurm B, VanderZanden TL, Spadavecchia ML, Durocher JJ, Bickham CT, Petushek EJ. Kinetic analysis of several variations of push-ups. J Strength Cond Res. 2011 Oct;25(10):2891-4. doi: 10.1519/JSC.0b013e31820c8587. PMID: 21873902.
  4. Heather M. Wood & Ted A. Baumgartner (2004) Objectivity, Reliability, and Validity of the Bent-Knee Push-Up for College-Age Women, Measurement in Physical Education and Exercise Science, 8:4, 203-212.
  5. Thulasi Raman, Deepak Ram & C, Ramesh. (2024). The Impact of Metabolic Equivalents (METS) on Physical Activity and Occupational Mental Health among IT Professionals Using mHealth. American Journal of Educational Research. 12. 12-19. 10.12691/education-12-1-2.

Leave a Comment