How many calories does one push-up burn?

A standard push-up burns approximately 0.3 to 0.6 calories per rep for most people, depending on body weight and pace. Heavier individuals and faster paces produce higher per-rep estimates. These numbers are derived from MET-based formulas.

Why do push-up variations have different calorie estimates?

Different push-up variations recruit different muscle groups at different intensities. Plyometric push-ups (8.0 MET) demand explosive power, while knee push-ups (3.0 MET) reduce the load substantially. The MET value reflects these intensity differences.

How does the sets-and-reps mode handle rest periods?

Rest periods between sets are calculated at resting MET (1.0), which means your body still expends some energy while recovering. The total calorie estimate combines both the work phase and the rest phase calories.

What pace should I select?

Moderate pace (15 reps/min) represents a typical controlled tempo. Slow pace (10 rpm) is deliberate with pauses at top and bottom. Fast (20 rpm) and very fast (25 rpm) suit experienced users who maintain form at higher speeds.

How accurate is the per-rep calorie number?

Per-rep estimates are derived by dividing the total MET-based calorie estimate by total reps. They are informational approximations, not precise measurements. Individual results vary based on range of motion, tempo control, and body composition.

Does adding weight (weighted push-ups) significantly change calories?

Weighted push-ups have a higher MET value (6.0) than standard push-ups (4.0), reflecting the additional load. However, the calculator uses body weight in the formula, so the added weight on your back is captured through the higher MET rather than as extra mass.

Push-Up Calories Burned Calculator

Name: Push-Up Calories Burned Calculator
Author: Manish Kumar

Key Takeaways

A standard push-up burns approximately 0.3-0.6 kcal per rep depending on body weight and pace.^[1]
Plyometric push-ups (8.0 MET) burn roughly twice the calories of standard push-ups (4.0 MET) per rep.^[2]
Rest periods between sets still contribute some calories at resting metabolic rate (1.0 MET).
Pace affects total duration but not per-rep calories -- slower tempos extend the work phase proportionally.
These are informational estimates for personal journaling. Individual results vary with form and tempo control.

Quick Push-Up Calorie Charts

Estimated kcal for 50 reps at moderate pace. For informational reference only.

By Variation (50 reps)

Variation	MET	55 kg	70 kg	85 kg	100 kg
Standard Push-Up	4	13	16	20	23
Incline / Wall Push-Up	3.5	11	14	17	20
Decline Push-Up	4.5	14	18	22	26
Wide-Grip Push-Up	4	13	16	20	23
Diamond / Close-Grip	4.5	14	18	22	26
Pike Push-Up	5	16	20	25	29
Plyometric / Clap Push-Up	8	26	33	40	47
Weighted Push-Up	6	19	25	30	35
Knee Push-Up	3	10	12	15	18

Per-Rep Calories by Pace (50 standard reps)

Pace	55 kg	70 kg	85 kg	100 kg
Slow (10 rpm)	0.385	0.490	0.595	0.700
Moderate (15 rpm)	0.257	0.327	0.397	0.467
Fast (20 rpm)	0.193	0.245	0.298	0.350
Very Fast (25 rpm)	0.154	0.196	0.238	0.280

How the Estimate Works

The calculator uses the MET formula with separate work and rest phases:^[1]

Work Calories = (MET × 3.5 × Wt_kg × Work_min) ÷ 200

Rest Calories = (1.0 × 3.5 × Wt_kg × Rest_min) ÷ 200

Total = Work Calories + Rest Calories

Work duration is derived from total reps divided by pace (reps per minute). In set-rep mode, rest duration equals (sets - 1) × rest seconds between sets.

Push-Up Variations Explained

Standard & Wide (4.0 MET)

The baseline push-up. Wide-grip shifts emphasis slightly to the chest but maintains similar overall effort.^[2]

Decline & Diamond (4.5 MET)

Elevated feet or close hand placement increases upper body load, resulting in slightly higher energy demand per rep.^[3]

Pike (5.0 MET)

Hips elevated to target shoulders. The inverted body position substantially increases the percentage of body weight being pressed.^[2]

Plyometric (8.0 MET)

Explosive push with hand lift (clap push-ups). The ballistic nature doubles the energy cost compared to standard push-ups.^[5]

Weighted (6.0 MET)

Added plate or vest on back. The extra load increases muscular demand throughout the movement.^[4]

Knee & Incline (3.0-3.5 MET)

Reduced body weight load through knees or elevated hand position. Suitable for building toward standard push-ups.^[6]

Pace and Intensity

Push-up pace determines how long it takes to complete a given number of reps, which directly affects the duration used in the MET formula:

Slow (10 rpm): 50 reps take 5 minutes. Controlled eccentric with pause.
Moderate (15 rpm): 50 reps take ~3.3 minutes. Typical training tempo.
Fast (20 rpm): 50 reps take 2.5 minutes. Quick but controlled.
Very Fast (25 rpm): 50 reps take 2 minutes. Max sustained speed.

Per-rep calorie count remains constant across paces for the same variation, because the MET formula scales linearly with time.^[1]

Body Weight Factor

Body weight has a direct linear effect on push-up calorie estimates. A 100 kg person burns approximately 43% more per rep than a 70 kg person doing the same variation at the same pace.^[4]

This is because push-ups are a body-weight exercise -- heavier individuals press more mass through each repetition, requiring proportionally more energy.

Frequently Asked Questions

Sources & References

Conditioning Exercise - Compendium of Physical Activities. Compendium of Physical Activities. PAC Compendium (2024)
Push-up exercise analysis. PMC. Journal of Exercise Science & Fitness (2019)
Effects of Push-Up Training. ResearchGate. ResearchGate (2019)
Push-up to predict muscular endurance. PMC. JAMA Network Open (2019)
Push-up exercise and energy expenditure. MDPI. International Journal of Environmental Research (2022)
Push-up training effects on performance. ScienceDirect. ScienceDirect (2023)

Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.

Learn more about Manish

NASM Certified

Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine

This tool is for informational and journaling purposes only.

I am NOT a doctor.