Yoga Calories Burned Calculator

The number of calories burned during yoga depends on your body weight, the style of yoga, and session length. A 68 kg (150 lb) person burns roughly 136–340 kcal in a 60-minute session, with gentler styles like Restorative Yoga at the lower end and Power or Hot Yoga at the higher end. Using MET values, the formula is: Calories = MET × weight (kg) × duration (hours).

Hot Yoga (Bikram) has a MET value of around 5.0, so a 68 kg person burns approximately 340 kcal in a 60-minute session. The elevated room temperature increases cardiovascular effort and sweating, which can make the session feel more intense, but the calorie burn is primarily driven by the physical postures rather than the heat itself.

Hot Vinyasa Yoga is one of the most calorie-intensive yoga styles, with a MET value of around 6.0. A 68 kg person can burn approximately 408 kcal in a 60-minute session. It combines the flowing, dynamic movements of Vinyasa with the heat of a hot yoga room, significantly raising heart rate and energy expenditure.

MET stands for Metabolic Equivalent of Task — it represents how many times more energy an activity requires compared to sitting at rest (1 MET ≈ 1 kcal/kg/hour). To calculate calories burned, multiply MET × your weight in kg × duration in hours. Higher MET values mean more calories burned per minute.

Hot Vinyasa Yoga and Ashtanga Yoga tend to burn the most calories due to their continuous, flowing sequences and high physical demand. Power Yoga and Hot Yoga (Bikram) are also high on the calorie-burning scale. Restorative and Yin Yoga are the least calorie-intensive but offer significant recovery and flexibility benefits.

Yoga can contribute to weight loss when practiced regularly, especially more vigorous styles like Vinyasa, Ashtanga, or Power Yoga. Beyond calories burned, yoga helps reduce stress and cortisol levels, which can lower stress-related weight gain. Combining yoga with a balanced diet and other cardio activities is the most effective approach for weight management.

Yoga calorie calculators based on MET values provide a reliable estimate, but actual calories burned vary depending on individual factors like fitness level, muscle mass, age, and how intensely you perform each pose. MET-based calculations are widely used in exercise science research and give a good ballpark figure for planning your fitness goals.

You can use either unit — the calculator accepts both kilograms and pounds and automatically converts your weight before applying the calorie formula. The underlying calculation always uses kilograms (the standard for MET-based calorie formulas), so your results will be equally accurate regardless of which unit you choose.