Yoga is often chosen for flexibility, balance and calm rather than for burning calories, and the numbers show why: gentle Hatha yoga is rated at only 2.3 METs, barely more than sitting up. But yoga is a broad term. Vinyasa flows come in at 2.7 METs, hot yoga at 3.0, sun salutations at 3.5, power yoga at 4.0 and high-intensity Hatha at 8.0. This calculator lets you choose the style that matches your class and returns gross and net calories for your weight and time.
How to use the calories burned yoga calculator
- Enter your body weight in kilograms, pounds, grams or ounces.
- Choose the yoga style that matches what you did. The MET value is shown beside each option.
- Enter the minutes you spent.
- Read the gross and net calories, the hourly rate and the MET used.
Yoga style calories formula
Net calories = (MET − 1) × weight (kg) × time (hours)
Calories per hour = MET × weight (kg)
MET values are from the 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024;13:6–12). One MET is the energy you use sitting quietly, about 1 kcal per kilogram per hour. The values below range from 2 METs for “yoga, nadisodhana (breathing)” to 8 METs for “yoga, hatha, high intensity”.
The Compendium MET values include the energy you would use at rest anyway (1 MET). The “net” figure subtracts that resting share: (MET − 1) × weight × hours. Net calories are the better figure to compare with a food diary, because your daily calorie target already includes resting energy.
Worked example
A 65 kg person does “Yoga, Vinyasa” for 60 minutes (Compendium code 02185, 2.7 METs).
- Gross: 2.7 × 65 × 60 ÷ 60 = 176 kcal
- Net: (2.7 − 1) × 65 × 60 ÷ 60 = 111 kcal
- Per hour: 2.7 × 65 = 176 kcal
Calories for 30 minutes by yoga style and body weight
| Yoga style | Compendium code | MET | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|---|
| Yoga, Nadisodhana (breathing) | 02170 | 2 | 60 | 70 | 80 | 90 |
| Yoga, Hatha | 02150 | 2.3 | 69 | 80 | 92 | 103 |
| Yoga, general | 02175 | 2.3 | 69 | 80 | 92 | 103 |
| Yoga, Vinyasa | 02185 | 2.7 | 81 | 94 | 108 | 122 |
| Yoga, hot | 02155 | 3 | 90 | 105 | 120 | 135 |
| Yoga, Surya Namaskar (sun salutations) | 02180 | 3.5 | 105 | 122 | 140 | 158 |
| Yoga, power | 02160 | 4 | 120 | 140 | 160 | 180 |
| Yoga, Hatha, high intensity | 02153 | 8 | 240 | 280 | 320 | 360 |
Why yoga styles differ so much
The energy cost of yoga depends on how continuously you move and how strenuous the poses are. Slow Hatha classes spend much of the time holding or resting between poses; Vinyasa links poses with breath in a continuous flow, which keeps the heart rate higher; power yoga adds strength-demanding poses and faster transitions. Hot yoga adds the challenge of heat, which raises the heart rate and sweating, but much of the weight lost in a hot class is water. The Compendium values are the best available guide for planning, though a class with a lot of lying-down relaxation will average lower than its label suggests.
Yoga’s benefits extend beyond energy use, including improved flexibility and balance and, in some trials, lower stress and blood pressure. If your goal is calories, pair yoga with more vigorous activity rather than expecting it to carry the load.
Getting more from your sessions
- Pick the style honestly. A gentle class is 2.3 METs even if the studio says “flow”.
- Count the whole session, including rest poses, with the general options.
- Do not rely on heat. Sweating in a hot room is not extra calorie burn.
- Combine with cardio or strength training for energy use and fitness.
Limits of the estimate
MET values are averages for healthy adults, so real energy use varies with fitness, technique, conditions and body composition by 10 to 20 percent or more. Compare activities with the Calories Burned Calculator and the MET Calculator, or see the Calories Burned Weight Lifting Calculator and MET Calculator. To plan your daily intake use the Calorie Calculator and TDEE Calculator.
This page is for information only and is not medical advice. If you have a heart condition, joint problems, are pregnant or are new to exercise, check with a doctor before starting a programme.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13:6–12.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition, 2021 (metabolic calculations).
Frequently asked questions
How many calories does yoga burn in an hour?
For a 65 kg person, Hatha yoga (2.3 METs) burns about 150 kcal an hour; Vinyasa (2.7 METs) about 176 kcal; power yoga (4.0 METs) about 260 kcal; high-intensity Hatha (8.0 METs) about 520 kcal.
Does hot yoga burn more calories?
Slightly. The Compendium rates hot yoga at 3.0 METs against 2.3 for standard Hatha. The extra sweat is mostly water that you regain when you rehydrate.
Is yoga good for weight loss?
It burns relatively few calories per hour, but it may help with mindful eating and stress. For weight change, energy balance still matters most, and many people combine yoga with other exercise.
Is a yoga session counted as exercise for guidelines?
Light styles like Hatha at 2.3 METs do not reach the 3 METs that count as moderate intensity, but more active styles such as power yoga (4.0 METs) do. Check the MET Calculator for weekly MET-minutes.