Bodyweight workout calories burned
Quick answer
A bodyweight workout burns about 70 kcal in 30 minutes for a 70 kg person at moderate effort. One hour burns about 140 kcal.
- 30 minutes, 70 kg
- 70 kcal
- 1 hour, 70 kg
- 140 kcal
- MET used
- 3
- Effort or pace
- Moderate
This covers push-ups, squats, lunges, pull-ups and crunches without added weight. If you add weight, such as a weighted vest, Nibbs uses the weight training rates instead.
Calories burned by body weight
Estimated kcal for each effort level the Nibbs app offers for bodyweight workout. Pick the level that matches the whole session, including normal short rests.
| Effort level | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Easy2.8 MET | 45 kcal | 54 kcal | 63 kcal | 72 kcal | 81 kcal | 90 kcal |
| Moderate3 MET | 50 kcal | 60 kcal | 70 kcal | 80 kcal | 90 kcal | 100 kcal |
| Hard6.5 MET | 138 kcal | 165 kcal | 193 kcal | 220 kcal | 248 kcal | 275 kcal |
| Effort level | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Easy2.8 MET | 90 kcal | 108 kcal | 126 kcal | 144 kcal | 162 kcal | 180 kcal |
| Moderate3 MET | 100 kcal | 120 kcal | 140 kcal | 160 kcal | 180 kcal | 200 kcal |
| Hard6.5 MET | 275 kcal | 330 kcal | 385 kcal | 440 kcal | 495 kcal | 550 kcal |
- Easy:
- Relaxed, light effort.
- Moderate:
- Steady, noticeable effort. New logs in the app start here.
- Hard:
- Demanding and hard to keep up.
How this is calculated
Calories burned = (MET − 1) × body weight in kg × time in hours
MET compares the energy an activity uses with sitting at rest. Nibbs takes away 1 MET, the energy your body uses at rest (about 1 kcal per kg per hour), so it counts only the extra calories from the activity. The app rounds the result to the nearest whole kcal.
Worked example (Moderate, 70 kg, 30 minutes): (3 − 1) × 70 × 0.5 = 70 kcal.
| Effort level | MET | Compendium code |
|---|---|---|
| Easy | 2.8 | Effort model |
| Moderate | 3 | 02056 |
| Hard | 6.5 | Effort model |
Compendium row for bodyweight workout: code 02056, 3 MET.Compendium wording: “Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), general”
Easy, Moderate and Hard come from the Nibbs effort model. They are approximate rates, based on Compendium codes 02024, 02056, 02057. They are not separate measurements of bodyweight workout. A code shows next to a level only where its rate equals the row above.
Common questions
How many calories does a bodyweight workout burn in an hour?
About 140 kcal for a 70 kg person at moderate effort. At the same effort, a 50 kg person burns about 100 kcal and a 100 kg person about 200 kcal.
Does a bodyweight workout burn more calories at a harder effort?
Yes. For a 70 kg person, 30 minutes burns about 63 kcal at easy effort, 70 kcal at moderate effort and 193 kcal at hard effort. Choose the level that matches the whole session, including normal short rests.
Why are these numbers lower than some other calculators?
Nibbs counts only the calories you burn above your resting rate. It takes away 1 MET, about 1 kcal per kg of body weight per hour, because your body burns that much even when you sit still. Calculators that count total calories include this resting energy, so their numbers are higher.
How do I log bodyweight workout in Nibbs?
Add each exercise with your sets, enter how long it took and pick Easy, Moderate or Hard. Nibbs uses the weight in your profile to estimate the calories. You can replace the estimate with your own number.
Log bodyweight workout in Nibbs and get a calorie estimate automatically
Nibbs has a library of more than 1,200 exercises. Add a workout and Nibbs uses your weight to estimate the calories, next to the meals you log.
Calories burned in related activities
Values are kcal in 30 minutes for a 70 kg person, at the app's default effort level or the pace shown on each page.