Medical Disclaimer: This calculator provides a general estimate based on established research and is for educational purposes only, not a substitute for medical advice. Individual results can vary based on health conditions, so consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, exercise, or health routine. Read our full Medical Disclaimer.
How Calories Burned Doing Burpees Are Calculated
A burpee is a full-body move: squat, hands down, feet back to a plank, feet in and stand up, often with a push-up and a jump added. Calories burned doing burpees is the energy those reps use, in kilocalories (kcal). It is estimated from your body weight, how long you work and how hard, using a MET value, which compares an activity with sitting still.
What the Estimate Measures
It shows the total energy used while you are doing burpees, including the energy you would burn at rest anyway (a gross value). Breaks between sets are not counted. It is an adult average, not a reading of your own fitness.
The Formula
Calories (kcal) = MET x body weight (kg) x time (hours)
Time (minutes) = number of burpees / burpees per minute
Calories per burpee = total calories / number of burpees
One MET is about 1 kcal per kg of body weight per hour, and the values come from the 2024 Adult Compendium of Physical Activities, the standard reference for adults aged 19 to 59¹.
How This Calculator Computes Your Result
Enter your weight (lb or kg), age group, burpee style and effort level. Then enter the number of burpees plus your pace or the time they took, or just the minutes you worked. Not sure of your pace? Do burpees for one minute and count them.
You get total calories, calories per minute and per 10 minutes and, when your pace is known, calories per burpee and the burpees needed to burn 100 kcal. Small results (under 50 kcal) are given to the nearest calorie, and anything larger to the nearest 5 kcal.
Style does not change the calories per minute, because no published value separates burpee styles. It still counts: a push-up and a jump make each rep slower, so each burpee costs more. Adults 60 and over see the adult result with a note; under 18s see no result, since youth values differ.
What Your Result Means
Effort level makes the biggest difference. Two compendium rows name burpees: vigorous calisthenics and vigorous high intensity interval exercise². The third option is a general calisthenics row used as a stand-in.
Effort level (compendium code) | MET | 70 kg per minute | 70 kg per 10 min | 90 kg per 10 min |
All-out intervals (02214) | 11.0 | 12.8 kcal | 130 kcal | 165 kcal |
Steady, non-stop (02020) | 7.5 | 8.8 kcal | 90 kcal | 115 kcal |
Slow and easy, stand-in (02022) | 3.8 | 4.4 kcal | 44 kcal | 55 kcal |
Most burpee sessions last minutes, not hours, so a typical result is tens of calories to a couple of hundred.
Calories for 100 Burpees and Other Rep Counts
The compendium gives energy per minute, not per rep¹. So the number of calories in a set of burpees depends on how long the set takes. This table uses steady effort at an example pace of 10 burpees per minute².
Burpees | Time | 60 kg (132 lb) | 70 kg (154 lb) | 80 kg (176 lb) | 90 kg (198 lb) | 100 kg (220 lb) |
10 | 1 min | 8 kcal | 9 kcal | 10 kcal | 11 kcal | 13 kcal |
25 | 2.5 min | 19 kcal | 22 kcal | 25 kcal | 28 kcal | 31 kcal |
50 | 5 min | 38 kcal | 44 kcal | 50 kcal | 55 kcal | 65 kcal |
100 | 10 min | 75 kcal | 90 kcal | 100 kcal | 115 kcal | 125 kcal |
200 | 20 min | 150 kcal | 175 kcal | 200 kcal | 225 kcal | 250 kcal |
Pace changes the answer for 100 burpees, because a slower set lasts longer²:
Pace | Time for 100 | Steady, 70 kg | Steady, 90 kg | All-out, 70 kg |
6 per minute | 16.7 min | 145 kcal | 190 kcal | 215 kcal |
10 per minute | 10 min | 90 kcal | 115 kcal | 130 kcal |
15 per minute | 6.7 min | 60 kcal | 75 kcal | 85 kcal |
20 per minute | 5 min | 44 kcal | 55 kcal | 65 kcal |
Moving faster usually means working harder, so if you go flat out, choose the all-out option.
What Changes Your Burn
How hard you go. In a lab study, 12 active men did burpees as 30 seconds all-out and 30 seconds rest. Over those blocks they averaged about 11.5 METs and 14.7 kcal per minute, with heart rate near 95% of peak³. That is close to the compendium's 11.0 for interval burpees², and higher than the jumping jacks (7.8 METs) and squat jumps (10.3 METs) in the same session³.
Rest between sets. Long rests pull the average down. With 3 sets of 10 burpees and 2 minutes of rest, strength-trained men averaged about 22.9 mL of oxygen per kg per minute (about 6.5 METs), still the second highest of 13 exercise protocols tested⁵. Only burpee time counts in this tool, so leave long breaks out.
Push-up and jump. In 30-second all-out bouts of burpees with a push-up and a jump, young adults reached about 78% of their peak oxygen uptake and 85% of peak heart rate, and rated the effort "hard"⁴. We found no study that compares burpee styles, so the tool lets your pace show the difference.
Pace. In a 3-minute burpee test of almost 10,000 students aged 18 to 25, men averaged about 19 burpees per minute and women about 16⁶. That was an all-out test, so a pace in that range fits the all-out option.
Body weight. You lift your own body each rep, so heavier people burn more for the same set.
Burpees Compared With Other Exercise
Here is what 10 minutes of each burns, from 2024 compendium values² ⁷ ⁸.
Activity (compendium code) | MET | 70 kg (154 lb) | 90 kg (198 lb) |
Burpees, all-out intervals (02214) | 11.0 | 130 kcal | 165 kcal |
Burpees, steady (02020) | 7.5 | 90 kcal | 115 kcal |
Squats, lunges, push-ups, high intensity (02057) | 6.5 | 75 kcal | 100 kcal |
Jump rope, 100 to 120 skips per minute (15551) | 11.8 | 140 kcal | 175 kcal |
Running, 6 mph (12050) | 9.3 | 110 kcal | 140 kcal |
Steady burpees sit between other bodyweight work and running, and hard burpee intervals rate close to moderate rope jumping. For mixed interval workouts, the HIIT Calories Burned Calculator fits better.
How Hard Burpees Measured in the Lab
Average METs in two lab studies. All-out burpee intervals beat squat jumps and jumping jacks, while long rests between sets pull the average down.
Show data table
| Exercise and format | Average METs (METs) |
|---|---|
| Burpees, 30 s all-out, 30 s rest | 11.5 |
| Squat jumps, same session | 10.3 |
| Jumping jacks, same session | 7.8 |
| Burpees, 3 x 10 with 2 min rests | 6.5 |
A Note on Accuracy
The compendium has no burpee-only value: both rows that name burpees also cover similar moves². The burpee studies are small, mostly in active men doing hard intervals³ ⁴ ⁵. Your result depends most on the effort level and pace you enter, and the compendium says its values are not exact for any one person¹. Treat the number as a fair estimate for a typical adult, not a precise count.
Frequently Asked Questions
How many calories do 100 burpees burn?
At 70 kg (154 lb) and a steady pace of 10 per minute, 100 burpees burn about 90 kcal; at 90 kg (198 lb) it is about 115 kcal. Doing them slower or as hard intervals raises the total, so enter your own pace.
How many calories does one burpee burn?
At 70 kg (154 lb) and 10 burpees per minute, one burpee burns about 0.9 kcal at a steady effort and about 1.3 kcal if you go all-out. Heavier people and slower, harder reps burn more per burpee.
Do burpees burn more calories than running?
Hard burpee intervals (11.0 METs) burn more per minute than running at 6 mph (9.3 METs), while steady burpees (7.5 METs) burn less² ⁷. Burpee sets are usually short, so a longer run often burns more in total.
How accurate is a burpee calorie calculator?
It gives a reasonable average, and lab tests of burpee intervals measured close to the compendium value³. Your own burn can still differ, because pace, rests and effort vary so much.
Sources
2024 Adult Compendium of Physical Activities, Herrmann et al., 2024
Conditioning Exercise MET Values, Compendium of Physical Activities, 2024
Energy Expenditure and Intensity of a HIIT Bodywork Session, Machado et al., 2020
Responses to Two High-Intensity Intermittent Exercise Protocols, Gist et al., 2014
Metabolic Responses to Resistance, Body-Weight and Battling Rope Exercises, Ratamess et al., 2015
International Standards for the 3-Minute Burpee Test, Podstawski et al., 2019
Running MET Values, Compendium of Physical Activities, 2024
Sports MET Values (Rope Jumping), Compendium of Physical Activities, 2024