Plank Hold Calories Burned Calculator
Calculate plank hold calories burned by body weight and duration. Uses a MET estimate of 3.8 with quick 15, 30, 45, 60, 90, and 120 minute tables.
Plank Hold Calorie Calculator
Plank Hold for 30 minutes
145 kcal
MET 3.8 · 73 kg · 290 kcal/hour
Calories Burned by Duration (Plank Hold)
How many calories you burn during plank hold at different durations, based on your current weight of 160 lbs.
Calories Burned Plank Hold by Body Weight
The table below shows estimated calories burned during plank hold for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy. Metric benchmark: a 95 kg person burns about 190 kcal in 30 minutes or 379 kcal in 60 minutes at the selected MET value of 3.8.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 109 kcal | 217 kcal |
| 140 lbs (64 kg) | 127 kcal | 253 kcal |
| 160 lbs (73 kg) | 145 kcal | 290 kcal |
| 180 lbs (82 kg) | 163 kcal | 326 kcal |
| 200 lbs (91 kg) | 181 kcal | 362 kcal |
| 210 lbs (95 kg) | 190 kcal | 380 kcal |
| 220 lbs (100 kg) | 199 kcal | 398 kcal |
| 250 lbs (113 kg) | 226 kcal | 452 kcal |
What 145 Calories Looks Like in Food
After 30 minutes of plank hold, you would have burned the equivalent of:
1.9x Egg
78 cal each
1.5x Apple
95 cal each
1.4x Banana
105 cal each
1.2x Glass of Wine
125 cal each
1x Can of Soda
140 cal each
0.7x Bowl of Rice
206 cal each
About Plank Hold and Calorie Burn
The plank is an isometric core exercise where you hold a position similar to the top of a push-up, maintaining a straight line from head to heels. Despite appearing simple, the plank deeply engages the entire core musculature including the rectus abdominis, obliques, and transverse abdominis, along with the shoulders, back, and glutes. Planks build core endurance and stability, which translates to better posture, reduced back pain, and improved performance in virtually every other exercise.
Understanding the MET Value
Plank Hold has a MET (Metabolic Equivalent of Task) value of 3.8. This means plank hold burns 3.8 times more energy than sitting at rest. The formula used is: calories = MET x 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing plank hold for 1 hour would burn approximately 279 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Tips to Maximize Your Plank Hold Calorie Burn
- Squeeze your glutes and brace your core as if expecting a punch to the stomach
- Keep your neck neutral by looking at the floor about a foot in front of your hands
- Start with 20-30 second holds and gradually build to 60+ seconds
- Try side planks and plank variations to target obliques and prevent boredom
- Avoid holding your breath — maintain steady breathing throughout the hold
Muscles Worked During Plank Hold
Category
Strength
Intensity
Low to Moderate
MET Value
3.8
Equipment
None
How We Calculate Calories Burned During Plank Hold
Our plank hold calorie calculator uses the standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use plank hold at MET 3.8. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For plank hold with a MET value of 3.8, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do plank hold for 30 minutes (0.5 hours), you would burn approximately 145 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The selected MET value of 3.8 for plank hold represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Plank Hold vs. Other Activities
See how plank hold compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Weightlifting
MET 6 · Moderate to High · Strength
~229 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~457 cal / 30 min (160 lbs)
Circuit Training
MET 7.5 · High · Strength
~286 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~133 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~191 cal / 30 min (160 lbs)
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View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate plank hold calorie burn: The MET (Metabolic Equivalent of Task) value of 3.8 for plank hold comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for plank hold: 3.8 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated 2026 · MET values per Compendium of Physical Activities
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Frequently Asked Questions
How many calories does plank hold burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 145 calories during 30 minutes of plank hold. This is based on a MET value of 3.8 for plank hold. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of plank hold?
The default MET (Metabolic Equivalent of Task) value for plank hold is 3.8, while the selected training style uses MET 3.8. This means plank hold burns 3.8 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is plank hold good for weight loss?
Plank Hold has a selected MET value of 3.8, which means it burns a moderate amount of calories. A 160-lb person burns about 290 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular plank hold combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during plank hold?
Body weight significantly impacts calorie burn during plank hold. At the selected MET value of 3.8, a 120-lb person burns about 109 calories in 30 minutes, while a 250-lb person burns approximately 226 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does plank hold work?
Plank Hold primarily works the Core, Rectus Abdominis, Obliques, Shoulders, Glutes, and Lower Back. Regular practice helps strengthen these muscle groups and improve overall fitness.