Push-Ups Calories Burned Calculator
Calculate push-ups calories burned by body weight and duration. Uses a MET estimate of 8 with quick 15, 30, 45, 60, 90, and 120 minute tables.
Push-Ups Calorie Calculator
Push-Ups for 30 minutes
305 kcal
MET 8 · 73 kg · 610 kcal/hour
Calories Burned by Duration (Push-Ups)
How many calories you burn during push-ups at different durations, based on your current weight of 160 lbs.
Calories Burned Push-Ups by Body Weight
The table below shows estimated calories burned during push-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 push-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 Push-Ups and Calorie Burn
Push-ups are the most fundamental upper body bodyweight exercise, performed by lowering and raising the body using arm strength while maintaining a rigid plank position. They effectively target the chest, shoulders, and triceps while demanding continuous core engagement. Push-ups can be modified for any fitness level, from knee push-ups for beginners to plyometric or one-arm variations for advanced athletes. Research shows that being able to do 40+ push-ups correlates with significantly lower cardiovascular disease risk.
Understanding the MET Value
Push-Ups has a MET (Metabolic Equivalent of Task) value of 8. This means push-ups 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 push-ups 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.
Tips to Maximize Your Push-Ups Calorie Burn
- Keep your body in a straight line from head to heels — no sagging or piking
- Lower until your chest nearly touches the floor for full range of motion
- Position your hands slightly wider than shoulder-width for standard push-ups
- Try diamond push-ups for more tricep activation or wide push-ups for chest focus
- Do push-ups daily with varying rep schemes for rapid strength improvements
Muscles Worked During Push-Ups
Category
Strength
Intensity
Moderate to High
MET Value
8
Equipment
None
How We Calculate Calories Burned During Push-Ups
Our push-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 push-ups at MET 8. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For push-ups with a MET value of 8, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do push-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 push-ups 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.
Push-Ups vs. Other Activities
See how push-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 push-ups calorie burn: The MET (Metabolic Equivalent of Task) value of 8 for push-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 push-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 push-ups burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 305 calories during 30 minutes of push-ups. This is based on a MET value of 8 for push-ups. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of push-ups?
The default MET (Metabolic Equivalent of Task) value for push-ups is 8, while the selected training style uses MET 8. This means push-ups 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 push-ups good for weight loss?
Yes, push-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 push-ups can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during push-ups?
Body weight significantly impacts calorie burn during push-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 push-ups work?
Push-Ups primarily works the Pectorals, Anterior Deltoids, Triceps, Core, and Serratus Anterior. The high intensity of this exercise also provides significant cardiovascular conditioning.