Enter your body weight, number of burpees (or workout duration), and intensity level to get your estimated calories burned. The Burpee Calorie Calculator uses MET-based formulas to show you total calorie burn, calories per minute, and estimated burpees completed — so you know exactly what your workout is worth.
Calories Burned
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Calories Per Minute
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Workout Duration
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Burpees Completed
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Burpees to Burn 100 kcal
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On average, burpees burn around 8–12 calories per minute depending on your body weight and intensity. A 70 kg person at moderate pace burns roughly 8.75 kcal/min, while heavier individuals or those working at max effort will burn more. The MET value for burpees is approximately 7.5, placing them in the vigorous calisthenics category.
The standard formula uses MET (Metabolic Equivalent of Task): Calories = MET × Weight (kg) × Duration (hours). For burpees, MET ≈ 7.5. So a 70 kg person doing burpees for 10 minutes burns 7.5 × 70 × (10/60) ≈ 87.5 kcal. Intensity adjustments increase the effective MET for faster-paced workouts.
A single burpee burns roughly 0.5–1 calorie depending on your weight and pace. For a 150 lb (68 kg) person at moderate pace, one burpee burns approximately 0.5 kcal. Heavier individuals or those moving faster will burn slightly more per rep.
For most people, it takes roughly 100–200 burpees to burn 100 calories. A 70 kg person at moderate pace needs approximately 114 burpees. The heavier you are and the faster your pace, the fewer reps you need to hit that 100 kcal mark.
Burpees are classified as vigorous calisthenics in the Compendium of Physical Activities with a MET value of approximately 7.5. This means your body uses 7.5 times more energy doing burpees than it does at rest. Higher-intensity variations (added push-ups, tuck jumps) can push the effective MET even higher.
Burpees and running at a moderate pace burn similar calories per minute — both fall in the 7–10 kcal/min range for average body weights. Burpees have the advantage of requiring no equipment and working both upper and lower body simultaneously. High-intensity burpee sessions can match or exceed the calorie burn of a steady jog.
A 20-minute HIIT burpee session burns roughly 140–200 calories for a 70 kg person, depending on work-to-rest ratios and intensity. At max effort without rest, that could be as high as 240 kcal. Accounting for rest periods, a realistic HIIT estimate is around 150–180 kcal for most people.
Daily burpees are not required to see benefits. Three to four sessions per week of consistent burpee training can improve cardiovascular fitness, muscular endurance, and contribute to fat loss. Allowing recovery days helps prevent overuse injuries and keeps your training sustainable long-term.