Calories Burned Calculator Yoga — Chart & Formula
A 126 lb (57 kg) person doing yoga at moderate effort (MET 3.0) burns about 171 calories in 60 minutes. Yoga intensity ranges from gentle, slower-paced classes to faster flows that elevate your heart rate. This yoga calculator estimates calorie burn from weight, duration, and intensity so you can compare restorative classes, steady Hatha sessions, and sweatier Vinyasa flows with realistic numbers.
Calories Burned Calculator Yoga
For yoga, intensity depends on style and pacing. Gentle or restorative classes often sit around 2.0–2.5 METs, Hatha yoga is typically around 3.0 METs, Vinyasa or power yoga can reach 4.0–5.0 METs, and hot yoga is often 5.0+ METs depending on heat and flow speed.
Calculator
Estimate calories burned from yoga sessions using weight, time, and intensity.
Calories burned chart for yoga
This chart gives a quick estimate for moderate yoga (MET 3.0). Use it to compare time blocks at a glance, then adjust the calculator for your exact style, pacing, and body weight.
| Duration | 110 lb (50 kg) | 165 lb (75 kg) | 220 lb (100 kg) |
|---|---|---|---|
| 30 minutes | 79 kcal | 118 kcal | 158 kcal |
| 45 minutes | 118 kcal | 177 kcal | 236 kcal |
| 60 minutes | 158 kcal | 236 kcal | 315 kcal |
Calories burned formula
The estimate comes from a MET formula tailored to yoga. MET (metabolic equivalent of task) is a way to rate how demanding the session feels compared with sitting at rest. In yoga, that demand is shaped by flow speed, pose difficulty, hold length, and heat. Multiply the MET by your body weight in kilograms, the duration in hours, and the 1.05 factor to approximate total calories burned.
If you are unsure which MET to use, pick 3.0 for a balanced, medium-effort class. Gentle or restorative yoga often lands near 2.0–2.5 METs, while Vinyasa or power styles commonly reach 4.0–5.0 METs when the pace is continuous.
Example calculation
Example: A 126 lb (57 kg) person does 60 minutes of moderate yoga at MET 3.0. A simple estimate is 3.0 × 57 × 1 = 171 kcal. With the 1.05 factor used in this calculator, the calculation is 3.0 × 57 × 1 × 1.05 = 179.6 kcal.
For a gentler class at MET 2.5, the estimate becomes 2.5 × 57 × 1 × 1.05 = 149.6 kcal. If your session mixes slow holds with faster flows, use a weighted-average MET or calculate each segment and add them together.
FAQ
How accurate is a yoga calorie estimate?
This estimate is built from MET values and your body weight. Real-world burn changes with class style, pace, room temperature, hold times, and rest breaks, so treat the number as a useful range rather than a lab measurement.
Which MET should I use for my yoga style?
Gentle or restorative yoga is often around 2.0–2.5 METs, Hatha yoga is about 3.0 METs, and Vinyasa or power yoga can be around 4.0–5.0 METs. For a 126 lb (57 kg) person doing 60 minutes at MET 3.0, the estimate is about 171 calories.
Does hot yoga burn more calories?
Hot yoga often feels more intense and can push MET values higher, especially in faster flows. Hydration, heat, and class structure all influence total calories burned.
How do I estimate a mixed yoga session?
Use a weighted-average MET for the full class, or estimate each segment (warm-up, flow, cooldown) and add them together for a closer total.
Resources
These references explain how yoga energy cost is measured and how MET values are assigned across styles. If you use a wearable or heart-rate monitor, compare your session totals with this estimate to calibrate your personal range.
Yoga references: 2024 Compendium of Physical Activities (official site), Systematic review of yoga energy cost (PubMed), Energy cost of yoga review (MSSE).