Key Takeaways
- The Compendium provides MET values for 8 distinct yoga styles, ranging from 2.0 (Nadisodhana) to 8.0 (Hatha high intensity).[1]
- A 60-minute Hatha Yoga session (2.3 MET) estimates approximately 169 kcal for a 70 kg person.[3]
- Power Yoga (4.0 MET) burns approximately 74% more per minute than standard Hatha Yoga (2.3 MET).[4]
- High-intensity Hatha (8.0 MET) has the highest yoga MET in the Compendium — comparable to vigorous aerobic exercise.[1]
- These are informational estimates for personal journaling. Individual results vary with instructor, sequence, and personal effort.
Quick Yoga Calorie Charts
Estimated kcal for 60 minutes. For informational reference only.
| Yoga Style | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Nadisodhana (Breathing) | 2 | 116 | 147 | 179 | 210 |
| Yin / Restorative Yoga | 2 | 116 | 147 | 179 | 210 |
| Hatha Yoga | 2.3 | 133 | 169 | 205 | 242 |
| Yoga, General | 2.3 | 133 | 169 | 205 | 242 |
| Vinyasa Yoga | 2.7 | 156 | 199 | 241 | 284 |
| Hot Yoga (Bikram) | 3 | 173 | 221 | 268 | 315 |
| Surya Namaskar (Sun Salutation) | 3.5 | 202 | 257 | 312 | 368 |
| Power Yoga | 4 | 231 | 294 | 357 | 420 |
| Ashtanga Yoga | 5 | 289 | 368 | 446 | 525 |
| Hatha Yoga, High Intensity | 8 | 462 | 588 | 714 | 840 |
How the Estimate Works
The calculator applies the standard MET formula using style-specific MET values from the Compendium:[1]
Calories = (MET × 3.5 × Wt_kg × Duration_min) ÷ 200
Each yoga style has a fixed MET from the Compendium. No intensity multiplier is applied because the Compendium already differentiates intensity across styles (e.g., Hatha vs Hatha high intensity).
Yoga Styles Explained
Hatha Yoga (2.3 MET)
Traditional postures held with controlled breathing. The most common yoga style, assigned 2.3 MET by the Compendium (code 02150).[1]
Vinyasa Yoga (2.7 MET)
Flowing sequences linked with breath. Slightly higher MET than Hatha due to continuous movement (code 02185).[1]
Hot Yoga / Bikram (3.0 MET)
26 postures in a heated room (typically 40°C/105°F). The Compendium assigns 3.0 MET (code 02155). The heat does not significantly increase the MET value itself.[1]
Power Yoga (4.0 MET)
Strength-focused, athletic vinyasa. The Compendium assigns 4.0 MET (code 02160), reflecting its more demanding nature.[5]
Surya Namaskar (3.5 MET)
Repeated Sun Salutation flows. The Compendium directly assigns 3.5 MET (code 02180) to this specific practice.[1]
Hatha High Intensity (8.0 MET)
Advanced Hatha with challenging inversions and arm balances. At 8.0 MET (code 02153), this approaches vigorous aerobic exercise intensity.[1]
Session Duration Guide
Yoga session length directly scales the calorie estimate. Common session lengths and their approximate total for Hatha (2.3 MET) at 70 kg:
- 30 minutes: ~85 kcal — short morning practice or lunch break session.
- 60 minutes: ~169 kcal — standard class length at most studios.
- 90 minutes: ~254 kcal — extended practice, common for Bikram/Ashtanga.
Frequently Asked Questions
Sources & References
- Conditioning Exercise - Compendium of Physical Activities. Compendium of Physical Activities. PAC Compendium (2024)
- Abdominal exercise physiology. PMC. PMC (2025)
- Exercise energy expenditure. PMC. PMC (2019)
- Yoga and cardiovascular responses. PMC. PMC (2011)
- Scientific benefits of Yoga: A Review. ResearchGate. ResearchGate (2019)
- Yoga exercise research. ScienceDirect. ScienceDirect (2024)
- Yoga metabolic study. PMC. PMC (2012)
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This tool is for informational and journaling purposes only.
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