Burpee Calorie Calculator
Enter your weight, workout details, and intensity to find out how many calories burpees burn. Choose rep-based or time-based mode, pick your effort level, and get instant calorie estimates alongside a per-burpee breakdown. Switch between metric and imperial units at any time.
Formula
Worked example
A 75 kg person doing 50 burpees at moderate intensity (MET 8.0, 11 reps/min): effective time = 50 / 11 = 4.55 min. Calories = (8.0 x 3.5 x 75 x 4.55) / 200 = 9540 / 200 = 47.7 kcal, roughly 0.95 kcal per burpee.
How many calories does a burpee burn?
A burpee is a full-body compound movement that combines a squat, a push-up, and a jump, making it one of the most calorie-intensive bodyweight exercises. At moderate intensity, a 75 kg person burns roughly 0.9 to 1.0 kcal per burpee. That figure rises to about 1.3 kcal at a vigorous pace and drops to about 0.6 kcal at a light, recovery pace. Body weight is the single biggest variable: heavier people move more mass and therefore burn more energy per rep. A 95 kg person burns about 25 percent more per burpee than a 75 kg person at the same effort level.
The MET formula behind the numbers
This calculator uses the metabolic equivalent of task (MET) method, the same approach used by the American College of Sports Medicine and the Compendium of Physical Activities (Ainsworth et al., 2011). The formula is: Calories = (MET x 3.5 x weight in kg x time in minutes) / 200. The constant 3.5 represents resting oxygen consumption in ml per kg per minute, and 200 converts the oxygen-based value into kilocalories. MET values for burpees range from about 5.0 (light, slow pace) to 10.0 (vigorous, near-maximal effort), which sits higher than steady jogging (MET 7) and closer to running at about 10 km/h (MET 10). The estimates carry a 10 to 20 percent margin because individual fitness, technique, and rest intervals all shift the actual energy cost.
Rep-based vs time-based calculation
You can calculate by reps, by duration, or by a calorie goal. The rep-based mode converts your rep count to an effective time using the pace implied by your chosen intensity level (7 reps/min for light, 11 for moderate, 15 for vigorous), then applies the MET equation. The time-based mode takes your exact active minutes. Both approaches agree when your pace matches the assumed rate. The goal mode reverses the equation: it tells you how many burpees you need to reach a target calorie burn, which is useful for planning workout volume. For all three modes, the calorie-per-minute rate and calorie-per-burpee figure are shown so you can benchmark across other exercises.
Intensity, pace, and how they interact
Intensity here means both how fast you perform each rep and how short your rest intervals are. Light effort corresponds to a casual 6 to 8 burpees per minute with 30 to 45 second rests, the kind of pace used in beginner circuits or active recovery. Moderate effort is 10 to 12 reps per minute with 20 to 30 second rests, a typical conditioning or CrossFit pace. Vigorous is 14 to 16 or more reps per minute with under 20 seconds rest, suitable for HIIT or competition training. Moving faster also raises your heart rate closer to its maximum, which can extend the post-exercise calorie burn (excess post-exercise oxygen consumption, or EPOC), though that secondary effect is not included in the MET estimate above.
Calories burned per 10 minutes of burpees by body weight and intensity
| Body weight | Light (kcal) | Moderate (kcal) | Vigorous (kcal) |
|---|---|---|---|
| 55 kg (121 lb) | 48 | 77 | 96 |
| 65 kg (143 lb) | 57 | 91 | 114 |
| 75 kg (165 lb) | 66 | 105 | 131 |
| 85 kg (187 lb) | 75 | 119 | 149 |
| 95 kg (209 lb) | 83 | 133 | 166 |
| 105 kg (231 lb) | 92 | 147 | 184 |
Estimates use MET values from the Compendium of Physical Activities: light = 5.0, moderate = 8.0, vigorous = 10.0.
Frequently asked questions
How many calories does one burpee burn?
Roughly 0.6 to 1.3 kcal per burpee, depending on your body weight and pace. A 75 kg person at moderate intensity burns about 0.95 kcal per burpee. Heavier people and faster paces push that figure higher. The calorie-per-burpee figure is shown in the results every time you calculate.
How many burpees burn 100 calories?
For a 75 kg person at moderate intensity, you need about 105 burpees to burn 100 kcal. That works out to roughly 10 minutes of work at a standard training pace. Use the goal mode in the calculator and enter 100 kcal to get the exact number for your weight and intensity.
Are MET-based calorie estimates accurate?
MET estimates are a population-average model, not an individual measurement. They carry a 10 to 20 percent margin of error in either direction. Variables the formula cannot capture include your current fitness level (fitter people are more efficient), how complete your burpee technique is, ambient temperature, and how long your rest periods are. Treat the output as a useful planning guide rather than a precise metabolic reading.
Do burpees burn more calories than running?
At vigorous intensity, burpees use a MET of about 10, which is similar to running at 10 km/h (also MET 10). At moderate intensity (MET 8) they are closer to a jog at 8 km/h. Burpees have the advantage that they require no equipment and can be done anywhere, but sustained running at the same pace tends to be easier to maintain for longer. For total calorie burn in a fixed time, vigorous burpees and a fast run are roughly equivalent.
How long should I do burpees to lose weight?
There is no single answer because weight loss depends on total calorie balance across the whole day, not just one exercise bout. However, 20 to 30 minutes of moderate-intensity burpees burns roughly 200 to 300 kcal for a 75 kg person, which is a meaningful contribution to a daily deficit. Because burpees are demanding, combining them with other forms of activity and a moderate calorie deficit tends to be more sustainable than long daily burpee sessions alone.
What is the difference between light, moderate, and vigorous burpees?
Light burpees are done at 6 to 8 per minute with 30 to 45 second rest intervals. You can hold a short conversation, and your heart rate stays well below maximum. Moderate is 10 to 12 per minute with 20 to 30 second rests, the typical conditioning pace used in most gym circuits. Vigorous is 14 or more per minute with short rests under 20 seconds, and your heart rate stays close to its limit. MET values for these three zones are approximately 5.0, 8.0, and 10.0.
Sources
- Ainsworth BE et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 43(8), 1575-1581.
- American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription, 10th edition. Lippincott Williams and Wilkins, 2017.