Calories Burned Yoga Calculator

The Calories Burned Yoga Calculator helps you estimate how many calories you burn during different yoga practices. Whether you're flowing through a Vinyasa sequence, holding poses in Hatha, or sweating in Hot Yoga, this tool uses scientifically validated MET (Metabolic Equivalent of Task) values to calculate your calorie expenditure.

How It Works

Calories burned during yoga depend on several key factors:

• Yoga Style: Different styles have vastly different energy demands
• Body Weight: Heavier individuals burn more calories
• Session Duration: Longer practices burn more total calories
• Intensity Level: How vigorously you practice affects calorie burn

The Formula

This calculator uses the MET (Metabolic Equivalent of Task) method:

Calories Burned = MET × Weight (kg) × Duration (hours)

1 MET represents the energy expenditure at rest (approximately 1 calorie per kilogram of body weight per hour).

Sources: Research from NIH, Compendium of Physical Activities, and peer-reviewed yoga studies.

MET Values by Yoga Style

Dynamic Yoga Styles (Higher Calorie Burn)

• Vinyasa/Flow Yoga: MET 5.5 - Continuous movement linked with breath
• Power Yoga: MET 4.0-4.2 - Strength-focused, athletic practice
• Ashtanga Yoga: MET 4.0 - Structured, vigorous sequence
• Hot Yoga (General): MET 6.5 - Practiced in heated room (95-105°F)
• Bikram Yoga: MET 5.0 - 26 poses in 105°F heat

Gentle Yoga Styles (Lower Calorie Burn)

• Hatha Yoga: MET 2.5 - Traditional, slower-paced practice
• Yin Yoga: MET 2.0 - Long-held passive stretches
• Restorative Yoga: MET 1.3 - Supported, deeply relaxing poses
• Prenatal Yoga: MET 2.0 - Gentle practice for pregnancy

Practice Elements

• Sun Salutations (Surya Namaskar): MET 3.3-7.4 - Varies by tempo
• Pranayama (Breathing): MET 1.3 - Focused breathwork
• Kundalini Yoga: MET 3.0 - Combines movement, breath, and meditation

Calorie Burning Comparison

For a 155 lb (70 kg) person practicing for 60 minutes:

• Restorative Yoga: ~90 calories
• Hatha Yoga: ~175 calories
• Vinyasa Yoga: ~385 calories
• Hot Yoga: ~455 calories
• Power Yoga: ~280 calories

Tips to Maximize Calorie Burn in Yoga

1. Choose Dynamic Styles: Vinyasa and Power Yoga burn more calories
2. Maintain Flow: Minimize rest between poses
3. Engage Your Muscles: Active engagement burns more energy
4. Practice Regularly: Consistency improves metabolic efficiency
5. Try Hot Yoga: Heat increases calorie expenditure
6. Add Sun Salutations: Include multiple rounds for cardio benefits

Beyond Calories: Other Benefits of Yoga

While calorie burning is one benefit, yoga offers much more:

• Flexibility: Improved range of motion
• Strength: Muscle toning and endurance
• Balance: Enhanced stability and coordination
• Stress Reduction: Lower cortisol levels
• Mental Clarity: Improved focus and mindfulness
• Better Sleep: Relaxation promotes quality rest

Important Considerations

• Individual Variation: Metabolism varies between individuals
• Practice Quality: Perfect form may burn fewer calories than struggling
• Heart Rate: Higher heart rate indicates higher calorie burn
• Post-Practice Burn: Yoga can elevate metabolism after practice

Disclaimer: This calculator provides estimates based on average MET values from scientific research. Actual calories burned may vary based on individual factors, practice intensity, room temperature, and experience level. Consult a healthcare professional for personalized guidance.