Pull-Ups Calories Burned: 10, 50, 100 Reps + 80 kg
At 80 kg, strict pull-ups burn about 10.5 kcal/min, 5 kcal for 10 reps, 53 kcal for 100 reps, and about 191 reps for 100 kcal at MET 7.5.
Search intent brief
Pull-up calories: rep-only math versus workout-clock math
Pull-up calorie searches need a clear split: 10, 50, or 100 strict reps only count a few active minutes, while a hard calisthenics workout with short rests should be logged by elapsed active workout time. At 80 kg and MET 7.5, strict pull-ups burn about 10.5 kcal per active minute, so 100 reps at 3 seconds per rep are about 53 kcal, not a full 30-minute workout number.
Selected estimate
MET 7.5
Strict pull-ups, vigorous calisthenics
160 lb, 30 min
286
calories
160 lb, 60 min
572
calories
95 kg, 30 min
374
calories
When to use this calculator
Best for strict pull-ups, assisted pull-up practice, negative pull-ups, weighted pull-ups, pull-up challenges, and mixed upper-body calisthenics circuits where users need to choose between reps, active pulling time, and full workout time.
Source checkpoint
Source reviewed June 3, 2026: Calorique maps strict pull-ups to the 2024 Adult Compendium vigorous calisthenics row, code 02020, at 7.5 MET, uses 3 seconds per strict rep for rep-only estimates, and treats calorie totals as planning math rather than a full training prescription.
Pull-Ups Calorie Calculator
Strict pull-ups, vigorous calisthenics for 30 minutes
286 kcal
MET 7.5 · 73 kg · 572 kcal/hour
Quick Answer: Pull-Up Calories Per Minute and by Reps
Using your current weight of 160 lbs and strict pull-ups, vigorous calisthenics at MET 7.5, pull-ups burn about 9.5 calories per active minute. Rep-only totals are small because the pulling time is short; use the time calculator for full workouts with short rests.
Pull-ups per minute
9.5 kcal/min
Strict pull-ups, vigorous calisthenics at MET 7.5 for your selected weight of 160 lbs.
10 pull-ups
5 kcal
0.5 active minutes at about 3 seconds per rep.
50 pull-ups
24 kcal
2.5 active minutes at about 3 seconds per rep.
100 pull-ups
48 kcal
5.0 active minutes at about 3 seconds per rep.
100 kcal target
210 reps
About 10.5 min of active pulling time at your selected settings.
These are planning estimates from the MET equation. Count only active work time when long rests separate sets or rounds.
Calories Burned by 5, 10, 25, 50, and 100 Pull-Ups
Pull-up reps are too short to treat like a normal 30-minute cardio session. The table estimates calories for the active pulling time only, using your selected style (strict pull-ups, vigorous calisthenics, MET 7.5) and about 3 seconds per rep. If your pull-ups are part of a circuit with short rests, use the time calculator above for the full work block.
| Rep Target | Active Time | Estimated Calories | Use Case |
|---|---|---|---|
| 5 pull-ups | 15 sec | 2 kcal | single hard test set |
| 10 pull-ups | 30 sec | 5 kcal | strong single set or two short sets |
| 25 pull-ups | 1.3 min | 12 kcal | small pull-up workout |
| 50 pull-ups | 2.5 min | 24 kcal | high-volume session |
| 100 pull-ups | 5.0 min | 48 kcal | large challenge; log the full workout separately if rests are short |
Sources reviewed June 3, 2026: the 2024 Adult Compendium conditioning-exercise table lists pull-ups within vigorous calisthenics at code 02020 and MET 7.5; CDC adult activity guidance treats muscle-strengthening work as a separate weekly guideline. Rep-only calories and full workout calories answer different questions.
Pull-Ups Calories per Minute by Body Weight
For an 80 kg person, strict pull-ups burn about 10.5 kcal/min at MET 7.5. The rep columns assume about 3 seconds of active pulling per rep; count the whole workout time above if rests are short.
| Body Weight | Per Active Minute | 10 Reps | 50 Reps | 100 Reps |
|---|---|---|---|---|
| 60 kg (132 lb) | 7.9 kcal | 4 kcal | 20 kcal | 39 kcal |
| 70 kg (154 lb) | 9.2 kcal | 5 kcal | 23 kcal | 46 kcal |
| 80 kg (176 lb) | 10.5 kcal | 5 kcal | 26 kcal | 53 kcal |
| 90 kg (198 lb) | 11.8 kcal | 6 kcal | 30 kcal | 59 kcal |
| 100 kg (220 lb) | 13.1 kcal | 7 kcal | 33 kcal | 66 kcal |
Source checkpoint, June 3, 2026: strict pull-ups are mapped to the 2024 Adult Compendium vigorous calisthenics row, code 02020, at 7.5 MET. Formula: kcal/min = MET x 3.5 x body weight kg / 200. Rep totals use active pulling time; use elapsed workout time when rests or circuits are part of the question. Use this as educational calorie math, not pain, injury, or individualized diet advice.
How Many Pull-Ups to Burn 25, 50, 100, or 200 Calories?
This table answers calorie-goal searches with rep-only math. It uses your selected weight, MET 7.5, and about 3 seconds per rep. If your session includes short rests, warm-ups, hangs, dips, rows, or a circuit, use elapsed active workout minutes instead of treating the rep count as the whole workout.
| Calorie Goal | Estimated Reps | Active Pulling Time | How to Log It |
|---|---|---|---|
| 25 kcal | 53 reps | 2.6 min | Short challenge target when counting only active pulling time. |
| 50 kcal | 105 reps | 5.3 min | Short challenge target when counting only active pulling time. |
| 100 kcal | 210 reps | 10.5 min | Usually a longer workout target, not one quick set. |
| 200 kcal | 420 reps | 21.0 min | Better treated as a full calisthenics session with elapsed active time. |
This is the main difference between rep calculators and broad 30-minute calisthenics charts: 100 strict pull-ups can be a high-effort strength goal, but the active pulling time is still short unless the surrounding workout is logged too.
How to Do a Pull-Up
Beginner progression, negatives, form cues, and rep standards.
Push-Ups Calories
Compare the other major upper-body calisthenics movement.
Calisthenics Calories
Use for mixed bodyweight circuits with pull-ups, dips, squats, and core work.
Strength Training Calories
Understand why rest periods and session density change lifting calorie burn.
Calories Burned by Duration (Pull-Ups)
How many calories you burn during pull-ups at different durations, based on your current weight of 160 lbs.
Calories Burned Pull-Ups by Body Weight
The table below shows estimated calories burned during pull-ups 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 374 kcal in 30 minutes or 748 kcal in 60 minutes at the selected MET value of 7.5.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 214 kcal | 429 kcal |
| 140 lbs (64 kg) | 250 kcal | 500 kcal |
| 160 lbs (73 kg) | 286 kcal | 572 kcal |
| 180 lbs (82 kg) | 321 kcal | 643 kcal |
| 200 lbs (91 kg) | 357 kcal | 714 kcal |
| 210 lbs (95 kg) | 375 kcal | 750 kcal |
| 220 lbs (100 kg) | 393 kcal | 786 kcal |
| 250 lbs (113 kg) | 447 kcal | 893 kcal |
What 286 Calories Looks Like in Food
After 30 minutes of pull-ups, you would have burned the equivalent of:
3.7x Egg
78 cal each
3x Apple
95 cal each
2.7x Banana
105 cal each
2.3x Glass of Wine
125 cal each
2x Can of Soda
140 cal each
1.4x Bowl of Rice
206 cal each
About Pull-Ups and Calorie Burn
Pull-ups are a challenging bodyweight exercise where you hang from a bar and pull yourself up until your chin clears the bar. The best calorie estimate depends on whether you are logging a dense calisthenics workout, assisted practice, slow negative reps, or a few strict reps inside a strength session. The 2024 Adult Compendium groups pull-ups under vigorous calisthenics, so the 7.5 MET default is appropriate for hard bodyweight circuits with limited rest rather than one isolated set with long breaks.
Understanding the MET Value
Strict pull-ups, vigorous calisthenics has a MET (Metabolic Equivalent of Task) value of 7.5. This means strict pull-ups, vigorous calisthenics burns 7.5 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 strict pull-ups, vigorous calisthenics for 1 hour would burn approximately 551 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Pull-Ups MET Values by Sub-Activity (Compendium of Physical Activities)
The 2024 Compendium of Physical Activities (Ainsworth et al., updated from 2011) breaks pull-ups into specific sub-activities, each with its own MET value reflecting the metabolic cost of that movement pattern. Use the table below to match your training to a closer estimate.
| Sub-activity | MET | Compendium Code | Calories / 30 min (160 lbs) | Notes |
|---|---|---|---|---|
| Strict pull-ups, vigorous calisthenics | 7.5 | 02020 | 286 | Use for strict pull-ups inside a hard calisthenics block with short rests; the 2024 Compendium category includes pull-ups. |
| Assisted pull-ups / band-assisted practice | 3.8 | 02050 | 145 | Use for beginner practice, assisted reps, long rest, and lower-density technique work. |
| Negative pull-ups / slow eccentrics | 5 | — | 191 | Practical estimate for slow lowering reps where each rep takes longer but the session has more rest. |
| Weighted pull-ups or dense pull-up intervals | 8.5 | — | 324 | Use only for heavy or high-density sets that keep heart rate elevated; not for long-rest strength singles. |
Citation: 2024 Adult Compendium of Physical Activities, Conditioning Exercise code 02020: vigorous calisthenics includes pull-ups, push-ups, sit-ups, jumping jacks, burpees, and battling ropes.
Tips to Maximize Your Pull-Ups Calorie Burn
- Start with dead hangs and negative pull-ups if you cannot do a full rep yet
- Engage your lats by imagining pulling your elbows down to your hips
- Avoid swinging or kipping — use strict form for maximum muscle engagement
- For calorie logging, separate active pulling time from long rests or use the lower assisted-practice row
- Try different grip widths and orientations (overhand, underhand, neutral) for variety
- Aim to add one more rep per week for progressive overload with bodyweight
Muscles Worked During Pull-Ups
Category
Strength
Intensity
High
MET Value
7.5
Equipment
Pull-Up Bar
How We Calculate Calories Burned During Pull-Ups
Our pull-ups 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 strict pull-ups, vigorous calisthenics at MET 7.5. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For strict pull-ups, vigorous calisthenics with a MET value of 7.5, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do pull-ups for 30 minutes (0.5 hours), you would burn approximately 286 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 7.5 for strict pull-ups, vigorous calisthenics 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.
Pull-Ups vs. Other Activities
See how pull-ups 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 pull-ups calorie burn: The MET (Metabolic Equivalent of Task) value of 7.5 for pull-ups 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 pull-ups: 7.5 (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 pull-ups burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 286 calories during 30 minutes of pull-ups. This is based on a MET value of 7.5 for strict pull-ups, vigorous calisthenics. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of pull-ups?
The default MET (Metabolic Equivalent of Task) value for pull-ups is 7.5, while the selected training style uses MET 7.5. This means strict pull-ups, vigorous calisthenics burns 7.5 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 pull-ups good for weight loss?
Yes, pull-ups can be effective for weight loss when performed intensely enough. With a selected MET value of 7.5, a 160-lb person burns about 572 calories per hour. Combined with a balanced diet, regular pull-ups can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during pull-ups?
Body weight significantly impacts calorie burn during pull-ups. At the selected MET value of 7.5, a 120-lb person burns about 214 calories in 30 minutes, while a 250-lb person burns approximately 447 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does pull-ups work?
Pull-Ups primarily works the Latissimus Dorsi, Biceps, Forearms, Core, Rhomboids, and Trapezius. The high intensity of this exercise also provides significant cardiovascular conditioning.
Can 100 pull-ups burn 100 calories?
Usually not if you only count the active pulling time. At 80 kg and 7.5 MET, 100 strict pull-ups at about 3 seconds per rep are about 53 calories. Reaching 100 calories usually requires roughly 191 strict reps, about 9.6 active pulling minutes, or a longer pull-up workout logged by elapsed active workout time.
How many calories does pull-ups burn per hour?
At the selected MET value of 7.5, a 160-lb person burns about 572 calories per hour during pull-ups. A 120-lb person burns about 429 calories per hour, while a 200-lb person burns about 714 calories per hour.
How many calories do pull-ups burn per minute at 80 kg?
At 80 kg, strict pull-ups at the 7.5 MET vigorous-calisthenics estimate burn about 10.5 calories per active minute. Ten strict reps at about 3 seconds per rep are about 5 calories; 100 reps are about 53 calories for active pulling time only.
How many calories do 10 pull-ups burn?
At the selected style (strict pull-ups, vigorous calisthenics, MET 7.5), 10 pull-ups equal about 5 active calories for a 160-lb person when each rep takes about 3 seconds. A full pull-up workout burns more if it includes warm-up sets, hangs, rows, assistance work, or short-rest circuits.
How many calories do 100 pull-ups burn?
For the reps alone, 100 pull-ups at the selected style equal about 48 active calories for a 160-lb person. If those reps are spread through a hard 20- or 30-minute calisthenics block with limited rest, use the time-based calculator instead because the whole session is the calorie-burning unit.
How many pull-ups does it take to burn 100 calories?
At the selected style (strict pull-ups, vigorous calisthenics, MET 7.5) and about 3 seconds per rep, a 160-lb person needs about 210 strict reps to burn 100 calories from active pulling time alone. If the workout includes short rests, rows, hangs, dips, or circuits, log the full active workout duration instead.
Do pull-ups or push-ups burn more calories?
Strict pull-ups and push-ups are both listed under vigorous calisthenics when performed hard enough, so calorie burn is usually similar by time at the same MET. Pull-ups may feel harder per rep because they move more body mass through a vertical range, while push-ups are easier to repeat for longer continuous sets.