Pull-Ups Calories Burned: 10, 50, 100 Reps & Per Minute
Calculate pull-up calories by weight, duration, reps, per-minute effort, and training style. Compare strict pull-ups, assisted reps, slow negatives, weighted pull-ups, and 100-rep challenge estimates.
Pull-Ups Calorie Calculator
Strict pull-ups, vigorous calisthenics for 30 minutes
305 kcal
MET 8 · 73 kg · 610 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 8, pull-ups burn about 10.2 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
10.2 kcal/min
Strict pull-ups, vigorous calisthenics at MET 8 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
25 kcal
2.5 active minutes at about 3 seconds per rep.
100 pull-ups
51 kcal
5.0 active minutes at about 3 seconds per rep.
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 8) 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 | 3 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 | 13 kcal | small pull-up workout |
| 50 pull-ups | 2.5 min | 25 kcal | high-volume session |
| 100 pull-ups | 5.0 min | 51 kcal | large challenge; log the full workout separately if rests are short |
Sources: 2024 Adult Compendium of Physical Activities lists pull-ups within vigorous calisthenics, and Harvard Health publishes broad 30-minute calisthenics benchmarks. Rep-only calories and 30-minute workout calories answer different questions.
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 399 kcal in 30 minutes or 798 kcal in 60 minutes at the selected MET value of 8.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 229 kcal | 457 kcal |
| 140 lbs (64 kg) | 267 kcal | 533 kcal |
| 160 lbs (73 kg) | 305 kcal | 610 kcal |
| 180 lbs (82 kg) | 343 kcal | 686 kcal |
| 200 lbs (91 kg) | 381 kcal | 762 kcal |
| 210 lbs (95 kg) | 400 kcal | 800 kcal |
| 220 lbs (100 kg) | 419 kcal | 838 kcal |
| 250 lbs (113 kg) | 476 kcal | 953 kcal |
What 305 Calories Looks Like in Food
After 30 minutes of pull-ups, you would have burned the equivalent of:
3.9x Egg
78 cal each
3.2x Apple
95 cal each
2.9x Banana
105 cal each
2.4x Glass of Wine
125 cal each
2.2x Can of Soda
140 cal each
1.5x 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 8.0 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 8. This means strict pull-ups, vigorous calisthenics burns 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 strict pull-ups, vigorous calisthenics for 1 hour would burn approximately 588 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 | 8 | 02055 | 305 | 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 category: 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
- 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
8
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 8. 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 8, 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 305 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 8 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 8 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: 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 pull-ups burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 305 calories during 30 minutes of pull-ups. This is based on a MET value of 8 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 8, while the selected training style uses MET 8. This means strict pull-ups, vigorous calisthenics burns 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 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 8, a 160-lb person burns about 610 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 8, a 120-lb person burns about 229 calories in 30 minutes, while a 250-lb person burns approximately 476 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.
How many calories do 10 pull-ups burn?
At the selected style (strict pull-ups, vigorous calisthenics, MET 8), 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 51 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.
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.