Calories Burned Doing Push-Ups (Per Minute, Set, and Workout)
Push-ups are great for upper-body strength and conditioning, but how many calories do they burn? Here are practical estimates by body weight, reps, and workout format.
šŖ Quick Answer: Push-Up Calorie Burn
| Body Weight | 5 Minutes (work sets) | 10 Minutes (interval style) | 20 Minutes (circuit style) |
|---|---|---|---|
| 120 lb (54 kg) | 20-35 kcal | 40-70 kcal | 80-140 kcal |
| 150 lb (68 kg) | 25-45 kcal | 50-90 kcal | 100-180 kcal |
| 180 lb (82 kg) | 30-55 kcal | 60-110 kcal | 120-220 kcal |
| 210 lb (95 kg) | 35-65 kcal | 70-130 kcal | 140-260 kcal |
Use the Calorie Burn Calculator for full workout estimates.
Calories Burned Per 100 Push-Ups
| Body Weight | Approx Calories per 100 Reps |
|---|---|
| 120 lb (54 kg) | 20-35 kcal |
| 150 lb (68 kg) | 25-45 kcal |
| 180 lb (82 kg) | 30-55 kcal |
| 210 lb (95 kg) | 35-65 kcal |
Exact numbers vary by tempo, depth, and rest periods.
How to Increase Push-Up Workout Burn
Try these methods:
ā¢ Shorten rest intervals ā¢ Add push-ups into full-body circuits ā¢ Increase time under tension ā¢ Pair with lower-body movements
A circuit format burns much more than isolated sets with long rests.
Push-Ups in a Fat-Loss Plan
Push-ups are best used as part of a bigger system:
| Priority | Action |
|---|---|
| Nutrition | Maintain a sustainable deficit |
| Training | Combine push-ups with cardio + strength |
| Tracking | Log intake and activity daily |
Use Eati to keep your calorie target, workouts, and progress in sync.
Conclusion
Push-ups do burn calories, especially in circuit-style workouts. For best fat-loss results, pair push-ups with consistent cardio and nutrition tracking in Eati.
Frequently Asked Questions
Do push-ups burn belly fat?
Push-ups help burn calories and build muscle, but spot reduction is not possible. Fat loss comes from total calorie deficit over time.
How many push-ups should I do for weight loss?
Use push-ups as part of full workouts 3-5 times per week, progressing volume gradually while maintaining nutrition consistency.
Free Tools to Reach Your Goals
Use our calorie burn calculator, calorie calculator, TDEE calculator, and macro calculator to set your daily targets. Explore all fitness & weight loss tools.