Yoga Calories Calculator
A 70 kg person practising Hatha yoga burns about 92 kcal in 30 minutes. Vinyasa or Power yoga roughly doubles that to around 184 kcal, and Bikram hot yoga comes to about 229 kcal for the same half hour. Style choice matters more than duration.
What is yoga calories calculator?
Yoga sits at the low end of the calorie-burn scale, but that understates its value: flexibility, balance and stress reduction are not captured by a calorie figure.
The spread between styles is large. A gentle Hatha class and an athletic Power class differ by roughly a factor of two in metabolic cost.
MET values used
| Activity intensity | MET |
|---|---|
| Hatha yoga | 2.5 |
| Vinyasa / flow yoga | 4 |
| Power yoga | 4 |
| Bikram / hot yoga | 5 |
How calories burned are calculated
Every activity has a MET value — a metabolic equivalent where 1 MET is the energy you use sitting still. This calculator uses the ACSM metabolic equation, which converts a MET value and your body weight into a calorie burn rate. MET values come from the Compendium of Physical Activities, a standard reference used in exercise research. Pick the intensity that matches what you actually did; the table below shows every option and its MET value.
kcal per minute = MET × 3.5 × body weight (kg) ÷ 200
Total kcal = kcal per minute × duration (minutes)Source: ACSM metabolic equation; MET values from the Compendium of Physical Activities.
How to use this calculator
- Choose metric (kg) or imperial (lb).
- Enter your body weight.
- Enter how long you exercised, in minutes.
- Select the intensity that best matches your effort — each option shows its MET value.
- Read your total burn, the per-minute rate, and the equivalent time walking.
Frequently asked questions
Is yoga enough exercise for weight loss?
On its own, usually not — the calorie burn is modest. It works well alongside other activity, and its effect on stress and sleep can indirectly help weight management.
Does hot yoga burn more?
Yes, roughly 25% more than a comparable non-heated class. Much of the extra load comes from heat stress rather than additional muscular work.
Why do trackers give wildly different numbers?
Yoga involves low-amplitude movement and sustained postures, which motion sensors handle poorly. Heart-rate-based estimates are more consistent for yoga.
Does yoga build strength?
Yes, particularly in slower styles with longer holds. It is a genuine form of bodyweight resistance training, though less effective for maximum strength than loaded lifting.
Related calculators
- Weight Lifting Calories Calculator — Estimate calories burned lifting weights at light, moderate or vigorous intensity. Understand why the number is lower than cardio but the metabolic effect lasts longer.
- HIIT Calories Calculator — Estimate calories burned in a HIIT or circuit training session at moderate, vigorous or all-out intensity, using MET values and the ACSM equation.
- Water Intake Calculator — Calculate how much water to drink each day based on your body weight, exercise and climate. Results in litres, glasses and fluid ounces.
These figures are estimates from population formulas, not medical advice. Individual needs vary. If you are pregnant, managing a medical condition, or under 18, talk to a doctor before changing your diet.