How many calories do you burn sleeping?

A 70 kg person burns approximately 55 calories per hour while sleeping using the MET method (0.95 MET), or about 443 kcal during an 8-hour sleep session.

What is the MET value for sleeping?

The 2024 Compendium of Physical Activities assigns sleeping a MET value of 0.95, which is slightly below the resting MET of 1.0.

What is the difference between MET and BMR modes?

MET mode uses the Compendium MET value (0.95) with body weight only. BMR mode uses the Mifflin-St Jeor equation with age, sex, and height for a more personalized estimate.

Does body weight affect calories burned while sleeping?

Yes, body weight is the primary factor. Heavier individuals have a higher resting metabolic rate and use more energy during sleep.

Is this a medical assessment tool?

No. This is an informational calculator for personal journaling. It provides estimates only and is not a medical or diagnostic tool.

Why is the sleeping MET below 1.0?

The resting MET of 1.0 represents quiet sitting. During sleep, metabolic processes slow further (reduced muscle tone, lower heart rate), yielding a value slightly below 1.0.

Sleeping Calories Burned Calculator

Name: Sleeping Calories Burned Calculator
Author: Manish Kumar

Key Takeaways

The 2024 Compendium assigns sleeping a MET value of 0.95 — slightly below resting (1.0 MET).^[1]
An 8-hour sleep estimates approximately 443 kcal for a 70 kg person using the MET-based method.^[2]
The BMR-based mode uses the Mifflin-St Jeor equation for a more personalized informational estimate.^[3]
Body weight is the primary factor — heavier individuals use more energy at rest.
These are informational estimates for personal journaling. Individual results vary.

Quick Calorie Charts (MET Method)

Estimated kcal by sleep duration and body weight. For informational reference only.

Sleep Duration	55 kg	70 kg	85 kg	100 kg
6 hours	329	419	509	599
7 hours	384	489	594	698
8 hours	439	559	678	798
9 hours	494	628	763	898

How the Estimate Works

This calculator offers two transparent approaches:

MET-Based (Simple)

Cal = (0.95 × 3.5 × Wt_kg × min) ÷ 200

Uses the Compendium sleeping MET (0.95) — requires only body weight and sleep duration.^[1]

BMR-Based (Detailed)

Cal = (BMR ÷ 24) × 0.85 × hours

Uses the Mifflin-St Jeor BMR equation with age, sex, and height for a personalized estimate. The 0.85 multiplier reflects reduced metabolic activity during sleep.^[3]

MET Mode vs BMR Mode

Feature	MET Mode	BMR Mode
Inputs Required	Weight + Hours	Weight + Hours + Age + Sex + Height
Formula	Compendium MET 0.95	Mifflin-St Jeor × 0.85
Personalization	Weight-based only	Accounts for age, sex, height
Best For	Quick estimate	Detailed journaling

Sleep Duration Context

Common sleep duration ranges for adults, for informational context only:

Short (5–6 hours)

Lower total calorie output per session due to shorter duration.

Typical (7–8 hours)

Most common adult sleep range. Used as the default in most estimates.

Extended (9–10 hours)

Higher total calorie output per session. May include naps or weekend catch-up.

Frequently Asked Questions

Sources & References

Inactivity - Compendium of Physical Activities. Compendium of Physical Activities. PAC Compendium (2024)
2024 Adult Compendium of Physical Activities. Herrmann et al.. Journal of Sport and Health Science (2024)
Impact of Sleep on Metabolism. PMC. PMC (2010)
How Your Body Uses Calories While You Sleep. Sleep Foundation. Sleep Foundation (2024)
Sleep and Energy Balance. PMC. PMC (2018)

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.