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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
Push-ups are one of the most effective bodyweight exercises for building upper-body strength and burning calories. Whether you're doing 10 reps a day or taking on a 100-push-ups challenge, knowing exactly how many calories you're burning helps you plan your fitness goals better.
This guide gives you a complete calorie reference for push-ups — by rep count, body weight, and variation — backed by data and trackable with the Hint app.
Push-Up Calories Burned: Complete Reference Table
One push-up burns approximately 0.3 calories for an average 70 kg person. Use this table for a quick reference across all rep counts:
| Push-Ups | Calories Burned (~70 kg) |
|---|---|
| 1 | 0.3 kcal |
| 5 | 1.5 kcal |
| 10 | 3 kcal |
| 15 | 4.5 kcal |
| 20 | 6 kcal |
| 25 | 7.5 kcal |
| 30 | 9 kcal |
| 40 | 12 kcal |
| 50 | 15 kcal |
| 60 | 18 kcal |
| 80 | 24 kcal |
| 100 | 30 kcal |
| 150 | 45 kcal |
| 200 | 60 kcal |
| 300 | 90 kcal |
| 500 | 150 kcal |
| 1000 | 300 kcal |
How Many Calories Does 1 Push-Up Burn?
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 your body weight and how fast you perform each rep.
Heavier individuals burn more per rep; lighter individuals burn slightly less. See the body weight breakdown in the section below.
How Many Calories Does 10 Push-Ups Burn?
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, the calorie burn adds up significantly when push-ups are part of a structured daily routine.
How Many Calories Does 20 Push-Ups Burn?
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.
How Many Calories Does 30 Push-Ups Burn?
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 continuously rather than broken into smaller sets with long rest periods.
How Many Calories Does 50 Push-Ups Burn?
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 the calorie burn per rep due to sustained heart rate elevation. For a 60 kg person, expect around 13 kcal; for an 80 kg person, around 18 kcal.
How Many Calories Does 100 Push-Ups Burn?
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 multiple rest breaks throughout the day. If you're taking on the 100 push-ups a day challenge, expect to burn 30–40 kcal per session.
How Many Calories Does 200 Push-Ups Burn?
200 push-ups burn approximately 60 calories for a 70 kg person. This is a significant volume and typically takes 15–25 minutes, including rest. For those doing 200 push-ups a day, this contributes meaningfully to daily calorie expenditure, especially when combined with other exercises.
How Many Calories Does 300 Push-Ups Burn?
300 push-ups burn approximately 90 calories for a 70 kg person. This is an advanced daily volume that also builds substantial muscular endurance in the chest, shoulders, and triceps.
How Many Calories Does 500 Push-Ups Burn?
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 when paired with a calorie-tracked diet.
Calories Burned Per Push-Up by Body Weight
The calories burned per push-up scale with body weight. Here's a breakdown:
| Body Weight | Calories Per Push-Up | 100 Push-Ups |
|---|---|---|
| 50 kg | ~0.22 kcal | ~22 kcal |
| 60 kg | ~0.27 kcal | ~27 kcal |
| 70 kg | ~0.30 kcal | ~30 kcal |
| 80 kg | ~0.36 kcal | ~36 kcal |
| 90 kg | ~0.40 kcal | ~40 kcal |
| 100 kg | ~0.45 kcal | ~45 kcal |
How Many Push-Ups to Burn 100 Calories?
To burn 100 calories from push-ups, a 70 kg person needs to do approximately 300–350 push-ups. Breaking this down across sets throughout the day (e.g., 10 sets of 30) makes it achievable even for intermediate-level athletes.
By body weight:
- 50 kg → ~450 push-ups to burn 100 kcal
- 70 kg → ~330 push-ups to burn 100 kcal
- 90 kg → ~250 push-ups to burn 100 kcal
You can log your push-up workouts in the Hint app and track cumulative calorie burn over time.
Track Push-Up Calories with Hint Pro Workouts
Tracking how many calories you burn during push-ups is easy with the Hint Pro Workouts feature on the Hint app. The app adapts to your body weight, training level, and rep pace to give you an accurate calorie estimate.
What it offers:
- Real-time calorie estimates based on reps, rest time, and intensity
- Logging for bodyweight workouts like push-ups, planks, and dips
- Instant feedback personalized to your weight, height, and training level
▶️ Hint Pro Workouts Feature Preview
🔓 Unlock accurate push-up tracking and more with Hint Pro or Hint Premium.
Knee Push-Ups Calories Burned
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 0.3 kcal for full push-ups. This is because your knees bear some of the load, reducing the total body weight engaged.
| 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
If you're new to push-ups, knee push-ups are a great way to build strength and perfect your form before progressing to full push-ups. In knee push-ups, you perform the push-up motion with your knees on the ground, reducing the weight on your arms and chest.
Knee Push-Ups Benefits
- Builds upper body strength: Targets the chest, shoulders, triceps, and core while being easier to perform than traditional push-ups.
- Improves form: Because you're pushing less weight, you can focus on maintaining proper technique.
- Great for beginners: If full push-ups are too challenging, knee push-ups are the right starting point.
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 your knees to your shoulders.
- Push back up: Straighten your arms and return to the starting position.
The Hint app offers video tutorials on how to perform knee push-ups and other variations, helping you perfect your form and build strength.
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. This variation involves placing your hands on an elevated surface like a bench or step, reducing the load on your upper body.
Incline Push-Ups Benefits
- Easier than traditional push-ups: The incline reduces the amount of body weight you need to push.
- Targets upper chest muscles: Emphasises the upper chest while still engaging shoulders and triceps.
- Great for beginners or recovery: A good starting point if you're new to push-ups or coming back from an injury.
You can track your incline push-up workouts and calories burned with the Hint app and gradually build the strength needed to progress to full push-ups.
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 onto your upper body. Because you're lifting more of your body weight, decline push-ups burn slightly more calories per rep than standard push-ups.
Decline Push-Ups Benefits
- Targets the upper chest and shoulders: Shifts focus to the upper chest and shoulders to build upper body strength.
- Increases core activation: The elevated position requires more core stability.
- Challenges your upper body: Ideal for more experienced athletes who have outgrown standard push-ups.
You can log your decline push-ups in the Hint app and track your progress as you increase reps and sets.
Push-Up Challenges: 100 Push-Ups a Day
Challenges like 100 push-ups a day for 30 days or 100 push-ups a day for a year have become popular for building strength and endurance. Here's what to expect:
100 Push-Ups a Day Benefits
- Improves upper body strength: Consistently doing 100 push-ups a day builds strength in your chest, shoulders, and triceps.
- Enhances endurance: High-repetition push-ups increase muscular endurance over time.
- Better muscle definition: You'll see improvements in muscle tone and definition with consistent practice.
Expect to burn 30–40 kcal per session for the 100 push-up challenge. For those taking it further, 200 push-ups a day burns around 60 kcal per session, and 500 push-ups a day burns approximately 150 kcal.
You can track your 100 push-ups a day transformation with the Hint app and keep a log of your daily progress.
FAQ Section
1. How many calories does 100 push-ups burn? On average, 100 push-ups burn 30–40 calories for a 70 kg person. Heavier individuals burn more — up to 45 kcal at 100 kg.
2. How many push-ups to burn 100 calories? To burn 100 calories, a 70 kg person needs approximately 300–350 push-ups. A 90 kg person needs around 250 push-ups for the same burn.
3. How many calories does 1 push-up burn? One push-up burns approximately 0.3 calories for a 70 kg person. This varies from ~0.22 kcal (50 kg) to ~0.45 kcal (100 kg).
4. 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.
5. What are the benefits of knee push-ups? Knee push-ups are great for beginners as they reduce the weight load on your arms and chest, making it easier to build strength and improve form. They burn about 0.18–0.22 kcal per rep versus 0.3 kcal for full push-ups.
6. What happens if I do 100 push-ups a day? Doing 100 push-ups a day can improve upper body strength, endurance, and muscle definition. Balance this with other exercises for full-body development and adequate recovery.
Conclusion
Push-ups are an essential part of any fitness routine, offering a calorie burn that scales with your body weight and volume. From 3 kcal for a quick set of 10 to 150 kcal for 500 reps, the data is clear: consistency drives results.
Whether you're doing knee push-ups as a beginner, incline push-ups for recovery, or challenging yourself with decline push-ups or a 100 push-ups a day challenge, the Hint app helps you track every rep and every calorie.
Download the Hint app today and start tracking your push-up workouts to achieve your fitness goals!
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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 like Aurobindo Pharma and Dr. Reddy's Laboratories.
At Clearcals, he now applies that scientific rigor to build personalized fitness tools, including Hint Pro Workouts, nutrition tracking, and real-time metabolic insights — helping users make smarter health decisions through technology.
🔗 Connect with Krishna on LinkedIn
