Push-Up Calories: Quick Table

Written by Noleen Arendse

The average person burns between 0.3 – 0.6 calories per push-up. This works out to be 3 – 6 push-up calories per 10 push-ups and 30 – 60 calories for 100 push-ups. 

Use our quick table to work out how many calories push-ups burn for 10, 50 or 100 push-ups. Plus learn the benefits of push-ups and how to perform the perfect push-up.

Push up calories

Table Contents

Push-up calories

On average, 1 push-up burns between 0.3 to 0.6 calories depending on the intensity. Ten push-ups burn between 3 to 6 calories therefore 100 push-ups will burn 30 to 60 calories.

Use the table below to find out how many calories you can burn doing a push-up.

Push-up calories table

Push-Ups Moderate intensity – 0.3 calories per push up Vigorous intensity – 0.6 calories per push up
5 1.5 3
10 3 6
15 4.5 9
20 6 12
25 7.5 15
30 9 18
35 10.5 21
40 12 24
45 13.5 27
50 15 30
55 16.5 33
60 18 36
65 19.5 39
70 21 42
75 22.5 45
80 24 48
85 25.5 51
90 27 54
95 28.5 57
100 30 60

One push-up burns between 0.3 to 0.6 calories. Ten push-ups can burn between 3 - 6 calories and 100 push-ups burns between 30 - 60 calories.

How many calories do push-ups burn?

Push-ups burn between 0.3 to 0.6 calories per push-up. The number of calories your burn doing push-ups varies on  your weight and intensity. 

How many calories does 10 push-ups burn?

The average person burns between 3 to 6 calories for 10 push-ups.

How many calories do 50 push-ups burn?

You can burn between 15 – 30 calories doing 50 push-ups. 

How many calories do 100 push-ups burn?

The average person burns between 30 – 60 calories per 100 push-ups. 

Push-up calories burned

How many push-ups to burn 100 calories?

Depending on your intensity, it will take between 170 – 340 push ups to burn 100 calories. 

10 push-ups burns 3 - 6 calories, 50 push-ups burn between 15 - 30 calories and 100 push-ups burn 30 - 60 calories. It takes 170 - 340 push-ups to burn 100 calories.

What affects how many calories you burn doing push-ups?

There are several factors that can affect the number of push-up calories you can burn. 

Body weight

The heavier you are, the more calories you’ll burn in a push-up. Generally, heavier individuals require more energy to perform the same activity compared to individuals who are lighter. 

Muscle mass

Muscle burns more calories than fat. Individuals who have more muscle will therefore burn more calories in a push-up.

Intensity

The intensity of your push-up workout affects how many calories your burn. The more intense your workout, the more calories you’ll burn. In fact, you can double your calories burned.

Performing push-ups at a high intensity, such as adding variations like explosive or plyometric push-ups, can increase the number of calories burned.

Duration

The longer you do push-ups, the more calories you are likely to burn. If you do push-ups for a long period, you’ll burn more calories.

Fitness level

Your fitness level can influence the number of calories burned during push-ups. The fitter you are, the better muscle endurance you will have and may be able to perform more repetitions or maintain a higher intensity. This can increase the number of calories burned doing push-ups.

How many push-up calories can you burn? It depends on your weight, your muscle mass, the intensity and duration, as well as your fitness level.

Benefits of doing push ups

While push-ups might not burn that many calories, they are a great exercise for building strength and toning the muscles. Of course, the more muscle you have, the more calories you’ll burn at rest! For more strength workouts, read Free Workouts for Men Over 40

Here are some of the benefits of incorporating push-ups into your workout.

Builds upper body strength

Push-ups build upper body strength. They target the chest muscles (pectoral muscles), shoulders (deltoids), and arms (triceps).

By regularly including push-ups into your workout routine, you can strengthen these muscles. This will lead to improved functional fitness and overall enhanced physical performance.

Improves core stability

While push-ups are mainly used as an upper body exercise, they require the engagement and stabilization of the core muscles.

The core muscles include the abdominals, obliques, and lower back muscles. They work in conjunction with the upper body muscles during push-ups. This leads to increased core strength and stability, which is essential for maintaining proper posture, preventing injuries, and improving overall athletic performance.

Improves cardiovascular fitness

Push-ups also have cardiovascular benefits. When performed at higher intensity or as part of workout routine, they can elevate you heart rate which will improve your cardiovascular fitness. 

The continuous movement and engagement of multiple muscle groups during push-ups provides an effective cardiovascular challenge, which improves endurance and overall heart health.

Suitable for all levels of experience

One of the great benefits to push-ups is that they are suitable for all levels of experience. Whether you’re a beginner or an advanced fitness enthusiast, push-ups can be modified to match your fitness level.

Beginners can start with modified versions, such as kneeling or wall push-ups and gradually progress to standard push-ups as they gain strength.

Advanced athletes can challenge themselves with variations like decline or one-arm push-ups. This versatility makes push-ups ideal to include in your workout routine because you can continuously progress. 

Push-up calories health benefits

No additional equipment needed

Push-ups can be performed anywhere and there’s no need for specialized equipment or a gym membership. They’re also a great strength-building exercise to perform if you’re travelling and won’t have access to your usual training location. 

Push-ups build muscle strength, improves your core stability and cardiovascular fitness. They can be done by anyone, anywhere.

Are push ups a good exercise for weight loss?

Push-ups can help with weight loss when combined with a well-rounded fitness routine and a balanced diet. While push-ups primarily focus on building strength and muscle tone, they can help with weight loss in several ways:

Push-up calories burned

While push-ups don’t burn that many calories compared to other exercises like running or cycling, they do still burn calories which can help toward your overall calorie expenditure. Adding them into your workout routine will help you burn more calories. For more on this, use our calories burned weight lifting & bodyweight workout calculator.

Builds muscle

Push-ups build muscle — the more muscle you have, the more you’ll burn including calories burned sleeping. By adding push-ups into your routine, you can build lean muscle, which aids in weight loss by increasing your overall calorie burn throughout the day

Improved metabolism

High-intensity exercises like push-ups can have a positive impact on your metabolism. They stimulate the release of growth hormones and increase post-exercise oxygen consumption (EPOC). This is also known as the afterburn effect which means that even after you finish your push-up workout, your body will continue to burn calories at an elevated rate as it recovers.

Weight loss occurs through overall body fat loss. This is achieved by creating a calorie deficit through exercise and a healthy diet that’s calorie controlled. 

While push-ups can contribute to weight loss, they should be part of a comprehensive fitness plan that includes cardiovascular exercises, strength training, and a calorie-controlled diet.

Push-ups can contribute to weight loss. It's best used in combination with other exercises and a calorie controlled diet.

How to do a proper push-up

Performing a proper push-up involves maintaining proper form and engaging the appropriate muscles.

Starting position

Get into a high plank position.

Place your hands slightly wider than shoulder-width apart on the ground, with your fingers facing forward. Your wrists should be aligned with your shoulders.

Extend your legs straight behind you, toes touching the ground, and tighten your core muscles to maintain a straight line from your head to your heels.

Push-up calories - calories burned

Lowering phase

Lower your body slowly towards the ground by bending your elbows.

Keep your elbows tucked close to your sides, don’t flare them out.

Control the descent and aim to bring your chest as close to the ground as possible without touching it. Keep your core muscles engaged throughout the movement.

Pressing phase

Once your chest is close to the ground, pause for a brief moment, then push through your palms and extend your arms to return to the starting position.

Fully extend your elbows while maintaining a straight line from your head to your heels. Exhale as you push yourself up.

Tips to maintain proper push-up form

Keep your gaze slightly ahead of you, rather than looking straight down. This will help to maintain a neutral spine alignment.

Your body should stay in a straight line. Avoid letting your lower back sag or your hips hike upwards.  

Engage your core muscles and keep them tight throughout the movement to provide stability and support for your spine.

Breathe steadily throughout the exercise. Inhaling during the lowering phase and exhale during the pressing phase.

If you’re a beginner, start with modified versions, such as kneeling or wall push-ups and gradually progress to standard push-ups as you gain strength and confidence.

Quality is more important than quantity. Focus on performing push-ups with proper form rather than rushing through reps. As you become more comfortable and stronger, you can gradually increase the number of repetitions or try advanced variations to challenge yourself.

Aim for proper form while doing your push-up. If you're not yet strong enough to do a full push-up, start with a variation and gradually progress.

FAQs

Push-ups burn between 3 to 6 calories for 10 push-ups. It works out to be about 0.3 to 0.6 calories per push-up.

No, 1 push-up is about 0.3 to 0.6 calories. To make it easy, 10 push-ups burn 3 to 6 calories. 

To burn just over 1 calorie, you’ll need to do about 4 push-ups. 

You can burn between 170 – 340 calories per 100 push-ups.

You’ll burn between 15 – 30 calories per 50 push-ups. 

You’ll need to do about 100 push-ups to burn 30 calories.

Yes, 10 push-ups a day is a good place to start. As you grow in strength, aim to increase the intensity and the number of push-ups you do. 

Overall Summary

  • Push-up calories are between 0.3 – 0.6 calories per push-up
  • You can burn more calories by increasing the intensity or the number of reps
  • While push-ups don’t burn that many calories, when used in conjunction with other exercises and as part of a weight loss plan, they can be very beneficial for weight loss