Yoga calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| Hatha yoga (gentle) | 2.5 | 88 | 175 |
| Power / vinyasa yoga | 4.0 | 140 | 280 |
| Hot yoga session | 5.0 | 175 | 350 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for yoga (4.0 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 55 | 110 | 220 |
| 70 kg (154 lb) | 70 | 140 | 280 |
| 85 kg (187 lb) | 85 | 170 | 340 |
| 100 kg (220 lb) | 100 | 200 | 400 |
Getting more from yoga
- If burn matters, pick vinyasa or power styles where you rarely stop moving.
- Heat doesn't dramatically raise calorie cost — most extra hot-yoga 'weight loss' is sweat, regained on rehydration.
- Treat yoga as recovery and mobility work that lets you train harder on other days.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🚶 Walking
- 🏃 Running
- 🐢 Jogging
- 🚴 Cycling
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🥾 Hiking
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
Can you lose weight doing only yoga?
Only with dietary control — typical classes burn 150–300 kcal. People often lose weight on yoga programs because the practice improves eating awareness, not because of the burn itself.
Does hot yoga burn more calories?
Marginally. Studies measuring heated classes find similar energy expenditure to room-temperature equivalents; the scale drop afterwards is water.