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Push Ups Calories Burned: 1, 10, 50, 100, 200 Reps + By Body Weight
By Dr. Krishna Athmakuri, Co-Founder & CEO of Clearcals
TL;DR
Push ups calories burned (70 kg): 10 push-ups = 3 kcal | 30 push-ups = 9 kcal | 50 push-ups = 15 kcal | 100 push-ups = 30 kcal | 200 push-ups = 60 kcal Calories per push up: ~0.30 kcal (70 kg) | Range: 0.22 kcal (50 kg) to 0.45 kcal (100 kg)
- How many push-ups to burn 100 calories: ~333 push-ups (70 kg) | range: 222 (100 kg) to 455 (50 kg)
- How many push-ups to burn 1,000 calories: ~3,333 push-ups (70 kg) — approximately 90–100 minutes
- All calorie values assume standard push-ups at a moderate pace; heavier individuals burn more per rep
- Track your exact push-up calorie burn in the Hint app, personalised to your weight and intensity
Push-ups are one of the most effective bodyweight exercises for building upper-body strength and burning calories — and they require zero equipment.
This guide covers every common rep count from 1 to 1,000 push-ups, full body-weight tables, and the reverse lookup for how many push-ups you need to hit a specific calorie target.
How Many Calories Do Push Ups Burn?
How many calories do push ups burn: ~0.30 kcal per push-up for a 70 kg person | 100 push-ups = ~30 kcal | 300 push-ups = ~90 kcal Push ups calories burned per minute: ~9–10 kcal/min at ~30 reps/minute (70 kg)
Push-ups burn calories in proportion to your body weight and the number of reps. The more you weigh, the more calories each push-up burns — because you're moving more mass through each rep. At a moderate pace (~30 reps/minute), a 70 kg person burns approximately 9–10 kcal per minute of continuous push-ups.
Push-ups are primarily a strength exercise rather than cardio, so their calorie burn per unit time is lower than running or cycling. However, they build muscle mass — and more muscle mass increases your resting metabolic rate, which burns additional calories 24 hours a day.
Push-Up Calories Burned: Complete Reference Table
Push ups calories (70 kg): 10 = 3 kcal | 50 = 15 kcal | 100 = 30 kcal | 200 = 60 kcal | 500 = 150 kcal | 1,000 = 300 kcal
For a 70 kg person at a moderate pace:
| Push-Ups | Calories Burned (~70 kg) | Approx. Time |
|---|---|---|
| 1 | 0.3 kcal | ~2 sec |
| 10 | 3 kcal | ~30–60 sec |
| 20 | 6 kcal | ~60–90 sec |
| 30 | 9 kcal | ~90–120 sec |
| 50 | 15 kcal | ~2–3 min |
| 100 | 30 kcal | ~5–7 min |
| 150 | 45 kcal | ~8–10 min |
| 200 | 60 kcal | ~12–15 min |
| 300 | 90 kcal | ~18–22 min |
| 500 | 150 kcal | ~30 min |
| 1,000 | 300 kcal | ~55–65 min |
Calories Burned Per Push-Up by Body Weight
Calories per push up: 0.22 kcal (50 kg) | 0.30 kcal (70 kg) | 0.36 kcal (80 kg) | 0.45 kcal (100 kg)
The calories burned per push-up scale directly with body weight:
| Body Weight | Calories Per Push-Up | 10 Push-Ups | 50 Push-Ups | 100 Push-Ups | 200 Push-Ups |
|---|---|---|---|---|---|
| 50 kg | ~0.22 kcal | ~2.2 kcal | ~11 kcal | ~22 kcal | ~44 kcal |
| 60 kg | ~0.27 kcal | ~2.7 kcal | ~13.5 kcal | ~27 kcal | ~54 kcal |
| 70 kg | ~0.30 kcal | ~3.0 kcal | ~15 kcal | ~30 kcal | ~60 kcal |
| 80 kg | ~0.36 kcal | ~3.6 kcal | ~18 kcal | ~36 kcal | ~72 kcal |
| 90 kg | ~0.40 kcal | ~4.0 kcal | ~20 kcal | ~40 kcal | ~80 kcal |
| 100 kg | ~0.45 kcal | ~4.5 kcal | ~22.5 kcal | ~45 kcal | ~90 kcal |
How Many Calories Does 1 Push-Up Burn?
1 push up calorie burn: ~0.22 kcal (50 kg) | ~0.30 kcal (70 kg) | ~0.36 kcal (80 kg) | ~0.45 kcal (100 kg) Calories burned per push up: 0.29–0.45 kcal depending on body weight
One push-up burns approximately 0.29–0.32 kcal, or roughly 0.3 calories, for a person weighing around 70 kg. This varies based on body weight — heavier individuals burn more per rep because they're lifting more body mass.
| Body Weight | Calories Per 1 Push-Up | Calories Per 10 Push-Ups |
|---|---|---|
| 50 kg | ~0.22 kcal | ~2.2 kcal |
| 60 kg | ~0.27 kcal | ~2.7 kcal |
| 70 kg | ~0.30 kcal | ~3.0 kcal |
| 80 kg | ~0.36 kcal | ~3.6 kcal |
| 90 kg | ~0.40 kcal | ~4.0 kcal |
| 100 kg | ~0.45 kcal | ~4.5 kcal |
How Many Calories Does 10 Push-Ups Burn?
10 push ups calories burned: ~2.2 kcal (50 kg) | ~3 kcal (70 kg) | ~3.6 kcal (80 kg) | ~4.5 kcal (100 kg) | Time: ~30–60 seconds 10 push ups burn how many calories: 3 kcal for a 70 kg person | 10 push-ups a day = ~90 kcal/month
10 push-ups burn approximately 3 calories for a 70 kg person. At a moderate pace, this takes under a minute. While 3 kcal is modest on its own, 10 push-ups as a daily habit burns approximately 90 kcal/month — and more importantly, builds the push-up base for higher volumes.
| Body Weight | Calories in 10 Push-Ups |
|---|---|
| 50 kg | ~2.2 kcal |
| 60 kg | ~2.7 kcal |
| 70 kg | ~3.0 kcal |
| 80 kg | ~3.6 kcal |
| 90 kg | ~4.0 kcal |
| 100 kg | ~4.5 kcal |
How Many Calories Does 20 Push-Ups Burn?
20 push ups calories burned: ~4.4 kcal (50 kg) | ~6 kcal (70 kg) | ~7.2 kcal (80 kg) | ~9 kcal (100 kg) 20 push ups burn how many calories: ~6 kcal for a 70 kg person at moderate pace
20 push-ups burn approximately 6 calories for a 70 kg person. This is a common daily goal for beginners building a base level of upper body endurance. At 80 kg, the calorie burn is ~7.2 kcal; at 90 kg it's ~8 kcal.
| Body Weight | Calories in 20 Push-Ups |
|---|---|
| 50 kg | ~4.4 kcal |
| 60 kg | ~5.4 kcal |
| 70 kg | ~6.0 kcal |
| 80 kg | ~7.2 kcal |
| 90 kg | ~8.0 kcal |
| 100 kg | ~9.0 kcal |
How Many Calories Does 30 Push-Ups Burn?
30 push ups calories burned: ~6.6 kcal (50 kg) | ~9 kcal (70 kg) | ~10.8 kcal (80 kg) | ~13.5 kcal (100 kg) 30 push ups burn how many calories: 9 kcal for a 70 kg person | 30 push-ups a day = ~270 kcal/month
30 push-ups burn approximately 9 calories for a 70 kg person. Sets of 30 are a popular mid-level benchmark and burn measurably more when done with full range of motion and minimal rest between sets.
| Body Weight | Calories in 30 Push-Ups |
|---|---|
| 50 kg | ~6.6 kcal |
| 60 kg | ~8.1 kcal |
| 70 kg | ~9.0 kcal |
| 80 kg | ~10.8 kcal |
| 90 kg | ~12.0 kcal |
| 100 kg | ~13.5 kcal |
How Many Calories Does 50 Push-Ups Burn?
50 push ups calories burned: ~11 kcal (50 kg) | ~15 kcal (70 kg) | ~18 kcal (80 kg) | ~22.5 kcal (100 kg) | Time: ~2–3 min 50 push ups burn how many calories: ~15 kcal for 70 kg | 50 push-ups a day = ~450 kcal/month
50 push-ups burn approximately 15 calories for a 70 kg person. Done without rest (continuous set), this can take 2–3 minutes and slightly increases cardiovascular demand compared to broken sets.
| Body Weight | Calories in 50 Push-Ups |
|---|---|
| 50 kg | ~11 kcal |
| 60 kg | ~13.5 kcal |
| 70 kg | ~15 kcal |
| 80 kg | ~18 kcal |
| 90 kg | ~20 kcal |
| 100 kg | ~22.5 kcal |
50 push-ups a day burns approximately 450 kcal per month for a 70 kg person — around 5,400 kcal per year, equivalent to approximately 0.7 kg of fat from push-ups alone.
How Many Calories Does 100 Push-Ups Burn?
How many calories does 100 push ups burn: ~22 kcal (50 kg) | ~30 kcal (70 kg) | ~36 kcal (80 kg) | ~45 kcal (100 kg) 100 push ups calories burned: 30–45 kcal depending on body weight | Time: ~5–7 min at moderate pace
100 push-ups burn approximately 30–40 calories for a 70 kg person, depending on intensity and rest time. Continuous sets burn more than the same reps spread across long rest intervals.
| Body Weight | Calories in 100 Push-Ups |
|---|---|
| 50 kg | ~22 kcal |
| 60 kg | ~27 kcal |
| 70 kg | ~30 kcal |
| 80 kg | ~36 kcal |
| 90 kg | ~40 kcal |
| 100 kg | ~45 kcal |
100 push-ups a day burns approximately 900 kcal per month for a 70 kg person — or roughly 10,800 kcal per year, equivalent to ~1.4 kg of fat from push-ups alone. The greater benefit, however, is the muscle built: consistent 100-push-up sessions build chest, shoulder, and tricep hypertrophy that elevates resting metabolic rate long-term.
How Many Calories Does 200 Push-Ups Burn?
200 push ups calories burned: ~44 kcal (50 kg) | ~60 kcal (70 kg) | ~72 kcal (80 kg) | ~90 kcal (100 kg) | Time: ~12–15 min
200 push-ups burn approximately 60 calories for a 70 kg person — a significant volume that typically takes 15–25 minutes including rest. 200 push-ups a day burns approximately 1,800 kcal per month for a 70 kg person.
| Body Weight | Calories in 200 Push-Ups |
|---|---|
| 50 kg | ~44 kcal |
| 60 kg | ~54 kcal |
| 70 kg | ~60 kcal |
| 80 kg | ~72 kcal |
| 90 kg | ~80 kcal |
| 100 kg | ~90 kcal |
How Many Calories Does 300 Push-Ups Burn?
300 push ups calories burned: ~66 kcal (50 kg) | ~90 kcal (70 kg) | ~108 kcal (80 kg) | ~135 kcal (100 kg)
300 push-ups burn approximately 90 calories for a 70 kg person. This is an advanced daily volume that also builds substantial muscular endurance. At 80 kg, 300 push-ups burn ~108 kcal — enough to make a meaningful contribution to a calorie deficit when combined with dietary discipline.
How Many Calories Does 500 Push-Ups Burn?
500 push ups calories burned: ~110 kcal (50 kg) | ~150 kcal (70 kg) | ~180 kcal (80 kg) | ~225 kcal (100 kg) | Time: ~30 min
500 push-ups burn approximately 150 calories for a 70 kg person. At this volume, push-ups start to contribute meaningfully to weight management goals. 500 push-ups a day burns approximately 4,500 kcal per month for a 70 kg person — roughly 0.6 kg of fat per month from push-ups alone.
How Many Calories Does 1,000 Push-Ups Burn?
1000 push ups calories burned: ~220 kcal (50 kg) | ~300 kcal (70 kg) | ~360 kcal (80 kg) | ~450 kcal (100 kg) | Time: ~55–65 min
1,000 push-ups burn approximately 300 calories for a 70 kg person — roughly the equivalent of a 30-minute jog at moderate pace. At a steady pace of ~18 push-ups per minute with normal rest intervals, this takes 55–65 minutes to complete.
| Body Weight | Calories in 1,000 Push-Ups |
|---|---|
| 50 kg | ~220 kcal |
| 60 kg | ~270 kcal |
| 70 kg | ~300 kcal |
| 80 kg | ~360 kcal |
| 90 kg | ~400 kcal |
| 100 kg | ~450 kcal |
1,000 push-ups in a single session is an extreme volume challenge and not recommended for regular training. A more practical approach is 200 push-ups/day across 5 sets — which delivers the same weekly calorie burn while allowing adequate muscle recovery.
How Many Push-Ups to Burn 100 Calories?
How many push ups to burn 100 calories: ~333 push-ups (70 kg) | ~222 push-ups (100 kg) | ~455 push-ups (50 kg) How many pushups to burn 100 calories: Time ~18–22 min (70 kg) | ~10 min (100 kg)
To burn 100 calories from push-ups, a 70 kg person needs approximately 330–333 push-ups — roughly 18–22 minutes of work including normal rest intervals.
| Body Weight | Push-Ups to Burn 100 Calories | Approx. Time |
|---|---|---|
| 50 kg | ~455 push-ups | ~25–30 min |
| 60 kg | ~370 push-ups | ~20–25 min |
| 70 kg | ~333 push-ups | ~18–22 min |
| 80 kg | ~278 push-ups | ~15–18 min |
| 90 kg | ~250 push-ups | ~14–16 min |
| 100 kg | ~222 push-ups | ~12–14 min |
The number varies significantly by body weight — a 50 kg person needs more than double the push-ups of a 100 kg person to burn the same 100 calories. You can log your push-up workouts in the Hint app and track cumulative calorie burn over time.
How Many Push-Ups to Burn 1,000 Calories?
How many push-ups to burn 1000 calories: ~3,333 push-ups (70 kg) | ~2,222 (100 kg) | ~4,545 (50 kg) | Time: ~90–100 min (70 kg)
Burning 1,000 calories from push-ups requires a very high volume — approximately 3,333 push-ups for a 70 kg person. This is not practical in a single session; spread across a week it's approximately 476 push-ups/day.
| Body Weight | Push-Ups to Burn 1,000 Calories | Daily target (7 days) |
|---|---|---|
| 50 kg | ~4,545 | ~650/day |
| 60 kg | ~3,700 | ~529/day |
| 70 kg | ~3,333 | ~476/day |
| 80 kg | ~2,778 | ~397/day |
| 90 kg | ~2,500 | ~357/day |
| 100 kg | ~2,222 | ~317/day |
For weight loss goals targeting 1,000 kcal/week from exercise, combining push-ups with other forms of cardio (walking, cycling, jumping jacks) is far more practical and sustainable than push-ups alone.
Track Push-Up Calories with Hint App v2.0
Hint App version 2.0 tracks your push-ups and all other workouts with personalised calorie accuracy:
- Apple Health sync (iOS) — Hint v2.0 automatically pulls your workout data from Apple Health. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed. Your push-up sessions, along with step count and active calorie data, are reflected instantly in your nutrition dashboard.
- Google Health Connect sync (Android — coming this month) — the same automatic workout sync rolls out to Android users.
- 300+ strength training workouts with guided videos — now free for all users — previously a Pro-only feature. In v2.0, all Hint users get access to the full guided workout library, including push-up progressions, chest workouts, and full-body calisthenics programmes.
- Free AI insights — Hint's AI analyses your workout and nutrition data and delivers personalised feedback at no cost. After a push-up session, it can tell you whether your daily protein intake is sufficient for the muscle repair your push-ups require, and suggest what to eat for optimal recovery.
- Custom workouts — log any push-up variation (standard, knee, incline, decline, explosive) with your exact rep count and set structure as a saved workout template for one-tap logging.
- Trend charts (Pro & Premium) — view your weekly calorie burn trend from push-ups and track strength progression over time.
Hint Pro: Personalised diet plans, detailed protein and macronutrient tracking, and weekly progress insights — ideal for pairing push-up training with a structured nutrition plan for muscle gain or fat loss.
Hint Premium: All Pro features plus unlimited dietitian consultations and condition-specific nutrition plans.
Knee Push-Ups Calories Burned
Knee push-ups calories burned: ~0.18–0.22 kcal per rep (70 kg) | 100 knee push-ups: ~20 kcal | ~33% fewer calories than standard push-ups
Knee push-ups burn slightly fewer calories than standard push-ups — approximately 0.18–0.22 kcal per rep for a 70 kg person, compared to 0.30 kcal for standard push-ups. The reduction is because your knees act as a pivot, reducing the effective body weight being moved through each rep.
| Knee Push-Ups | Calories Burned (~70 kg) |
|---|---|
| 10 | ~2 kcal |
| 30 | ~6 kcal |
| 50 | ~10 kcal |
| 100 | ~20 kcal |
Knee Push-Ups: A Beginner-Friendly Variation
Knee push-ups are a great way to build strength and perfect your form before progressing to full push-ups. They target the chest, shoulders, triceps, and core while being easier to perform — because you're pushing less weight, you can focus on maintaining proper technique. Knee push-ups are the right starting point if full push-ups are currently too challenging.
How to do knee push-ups:
- Get into position: Start in a plank position, then lower your knees to the floor. Keep your hands shoulder-width apart.
- Lower your body: Bend your elbows and lower your chest toward the floor, keeping your body in a straight line from knees to shoulders.
- Push back up: Straighten your arms and return to the starting position.
Incline Push-Ups for Upper Body Strength
Incline push-ups reduce the intensity of a standard push-up while still targeting the chest, shoulders, and triceps. The incline reduces the amount of body weight you need to push and emphasises the upper chest — making them a good starting point for beginners or those returning from injury. Calorie burn is approximately 20–25% lower than standard push-ups for the same rep count.
Decline Push-Ups for Advanced Strength
Decline push-ups increase the intensity by placing your feet on an elevated surface, shifting more of your body weight to your upper chest and shoulders. They burn slightly more calories per rep than standard push-ups (approximately 10–15% more) and place greater demand on the upper chest, anterior deltoids, and core stabilisers.
Push-Up Challenge: 100 Push-Ups a Day
100 push-ups a day for 30 days or 100 push-ups a day for a year are popular challenges for building strength and endurance. Here's what to expect:
- Calories burned: ~30–40 kcal per session (70 kg) | ~900–1,200 kcal/month | ~10,800–14,400 kcal/year
- Strength gains: Consistent 100-push-up sessions measurably improve chest, shoulder, and tricep strength within 2–4 weeks
- Endurance: High-repetition push-ups increase muscular endurance, allowing you to do more reps per set over time
- Body composition: The muscle built from a 100-push-up daily habit raises resting metabolic rate, burning additional calories even at rest For those taking it further, 200 push-ups a day burns ~60 kcal per session (70 kg), and 500 push-ups a day burns ~150 kcal. Use the Hint app to track your push-up challenge progress and log daily calorie burn.
Frequently Asked Questions
How many calories does 100 push-ups burn? 100 push-ups burn approximately 30 calories for a 70 kg person at a moderate pace — ranging from ~22 kcal (50 kg) to ~45 kcal (100 kg). Continuous sets (no long rests) burn slightly more than the same reps spread across long rest periods.
How many push-ups to burn 100 calories? A 70 kg person needs approximately 333 push-ups to burn 100 calories — roughly 18–22 minutes of work. This ranges from ~222 push-ups (100 kg) to ~455 push-ups (50 kg).
How many calories does 1 push-up burn? One push-up burns approximately 0.3 calories (0.29–0.32 kcal) for a 70 kg person. This ranges from ~0.22 kcal (50 kg) to ~0.45 kcal (100 kg).
How many calories do 50 push-ups burn? 50 push-ups burn approximately 15 calories for a 70 kg person. For a 90 kg person, expect closer to 20 kcal. For a 50 kg person: ~11 kcal.
How many calories does 10 push-ups burn? 10 push-ups burn approximately 3 calories for a 70 kg person — ranging from ~2.2 kcal (50 kg) to ~4.5 kcal (100 kg). At a moderate pace, 10 push-ups takes under 60 seconds.
How many push-ups to burn 1,000 calories? A 70 kg person needs approximately 3,333 push-ups to burn 1,000 calories — about 90–100 minutes of work. Breaking this into 476 push-ups/day over 7 days is far more practical than attempting it in a single session.
Do push-ups burn calories? Yes. Push-ups burn calories in proportion to your body weight and rep count. A 70 kg person burns approximately 0.30 kcal per push-up — 30 kcal per 100 push-ups, 150 kcal per 500 push-ups, and 300 kcal per 1,000 push-ups.
How many calories does a push-up burn? One push-up burns approximately 0.22–0.45 kcal depending on your body weight. For a 70 kg person: ~0.30 kcal per push-up. Heavier people burn more per rep because they are moving more mass through each repetition.
Scientific References
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575–1581. PMID: 21681120
- Calatayud J, Borreani S, Colado JC, Martin F, Tella V, Andersen LL. Bench Press and Push-up at Comparable Levels of Muscle Activity Results in Similar Strength Gains. J Hum Kinet. 2015;50:167–176. PMID: 26839616
- Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441–447. PMID: 24438736
- Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006;174(6):801–809. PMID: 16534088
- Garber CE, Blissmer B, Deschenes MR, et al. ACSM Position Stand: Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness. Med Sci Sports Exerc. 2011;43(7):1334–1359. PMID: 21694656
- Hall KD, Guo J. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology. 2017;152(7):1718–1727. PMID: 28193517
- Donnelly JE, Blair SN, Jakicic JM, et al. ACSM Position Stand: Appropriate physical activity intervention strategies for weight loss. Med Sci Sports Exerc. 2009;41(2):459–471. PMID: 19127177
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376–384. PMID: 28698222
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About the Author
Dr. Krishna Athmakuri is the Co-Founder and CEO of Clearcals, where he leads the development of data-driven health technology through the Hint app. With a Ph.D. in Chemical Engineering from Rensselaer Polytechnic Institute, New York, his expertise spans analytics, protein chemistry, and biotechnology. Earlier in his career, he developed biotherapeutics for diabetes and metabolic diseases at companies including Aurobindo Pharma and Dr. Reddy's Laboratories. At Clearcals, he applies that scientific rigor to build personalised fitness tools, including Hint Pro Workouts and nutrition tracking technology.
Connect with Krishna on LinkedIn
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