Enter your body weight, number of burpees, and intensity level to find out exactly how many calories you burn doing burpees. The Burpee Calorie Calculator uses MET-based formulas to give you a realistic calorie estimate — whether you're grinding through a slow set or pushing max effort.
Calories Burned
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Estimated Duration
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Calories per Burpee
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Calories per Minute
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On average, one burpee burns roughly 0.5 calories for a 150 lb person. Heavier individuals burn more per rep, and those moving at a faster pace burn slightly more due to greater metabolic demand. Use the calculator above with your exact weight and rep count for a personalized estimate.
The calculator uses a MET (Metabolic Equivalent of Task) formula: Calories = (MET × 3.5 × weight in kg / 200) × duration in minutes. The MET value adjusts based on your chosen intensity — moderate, fast, or max effort. Duration is estimated from your rep count divided by the pace for your selected intensity.
For a 170 lb person at a moderate pace, 100 burpees burns approximately 58–65 calories. At a faster pace, you'll finish sooner but maintain a higher MET, so the total calorie burn is similar or slightly higher. Heavier individuals will burn more per session.
Yes, but the effect is two-fold. A higher intensity means a higher MET (more energy per unit time) and a shorter total workout duration for the same number of reps. These factors partially offset each other, but max-effort burpees generally burn modestly more calories than a leisurely pace for the same rep count.
You don't need to do burpees every day to see benefits. Performing 3–5 sessions per week is generally effective for improving cardiovascular fitness and burning fat. Rest days allow your muscles to recover, which is essential for progress and injury prevention.
Burpees are a full-body exercise. They engage the legs (quads, hamstrings, glutes), core (abs and lower back), chest, shoulders, and arms. Because so many muscle groups are activated simultaneously, burpees have a high caloric cost compared to isolated exercises.
Yes. Half burpees (also called squat thrusts) skip the push-up and jump portions, making them more accessible for beginners. Step-out burpees replace the jump with a step back and step forward. These variations still burn a solid number of calories while reducing joint stress.
The estimate is based on established MET values and is a reliable approximation for most people. Individual factors like fitness level, muscle mass, and exact pace can cause real calorie burn to vary by 10–20%. For the most accurate tracking, combine this tool with a heart rate monitor.