Burpee Calorie Calculator
Estimate how many calories you burn doing burpees based on pace, body weight, and time.
🤸 What is the Burpee Calorie Calculator?
The burpee calorie calculator estimates energy expenditure for burpees using the Metabolic Equivalent of Task (MET) method, the same standard exercise physiology approach used by the American College of Sports Medicine. It converts your body weight, session duration, and pace into an estimated calorie burn.
Burpees are a staple of bodyweight training, CrossFit, and HIIT circuits precisely because they burn so many calories per minute relative to how little space and equipment they require. This calculator helps quantify that effort in concrete calorie terms across three common pace levels.
A common misconception is that all burpees burn the same amount regardless of form or speed. A slow, controlled burpee focused on form burns meaningfully less per minute than a fast, explosive HIIT-style burpee, which is why this calculator offers three distinct MET-backed pace options rather than a single fixed value.
This tool is useful because burpees are typically done in short, intense bursts rather than continuously, so entering only your active working time (excluding rest between sets) gives a far more accurate estimate than assuming a full continuous session.
📐 Formula
📖 How to Use This Calculator
Steps
💡 Example Calculations
Example 1 - 70 kg, 10 minutes, moderate pace
Example 2 - 85 kg, 15 minutes, fast HIIT pace
Example 3 - 60 kg, 5 minutes, light pace
❓ Frequently Asked Questions
🔗 Related Calculators
How many calories do burpees burn?
A 70 kg person doing burpees at a moderate pace (8.0 MET) burns roughly 93 calories in 10 minutes. Because burpees are a full-body, high-intensity movement, the calorie burn per minute is among the highest of any bodyweight exercise.
How many calories does 100 burpees burn?
This depends heavily on pace. At a moderate pace, 100 burpees might take about 8 to 10 minutes for many people, burning roughly 75 to 95 calories for a 70 kg person. Enter your actual time spent to get a more precise estimate.
Are burpees a good HIIT exercise for burning calories?
Yes. Burpees are commonly used in HIIT circuits because they engage the whole body and elevate heart rate quickly, giving a high calorie burn per minute (up to 10.0 MET or more at a fast, all-out pace) in a short amount of time.
How is the burpee calorie formula calculated?
It uses MET values: Calories = MET x weight in kg x time in hours. Burpees have a MET of about 5.0 at light pace, 8.0 at moderate pace, and 10.0 at fast, HIIT-style pace. Multiply the pace's MET by your weight and active time to get calories burned.
Do burpees burn more calories than running?
Per minute, a fast-paced burpee session (10.0 MET) can burn slightly more than running at a moderate 10 km/h pace (10.5 MET is comparable). The difference is that most people cannot sustain all-out burpees for as long as they can run, so total calories over a full workout often favor running.
How many calories does 15 minutes of burpees burn?
An 85 kg person at a vigorous, HIIT pace (10.0 MET) burns about 213 calories in 15 minutes. Scale this using your own weight, since calories are directly proportional to body weight in the MET formula.
Does body weight affect burpee calories burned?
Yes. Calories are directly proportional to body weight in the MET formula, so a 90 kg person burns about 29 percent more than a 70 kg person doing burpees at the same pace and duration, since more mass is being moved with each repetition.
How accurate is the burpee calorie estimate?
MET-based estimates are typically within 10 to 20 percent of measured values. Individual form, rest between reps, and fitness level all affect the real burn, so treat this as a strong estimate rather than an exact figure.
What pace should beginners use for burpees?
Beginners are generally advised to start at a light pace (around 5.0 MET), focusing on correct form for the squat, plank, and push-up phases, before progressing to a moderate or HIIT pace as conditioning improves.
Why are burpees considered such an efficient calorie burner?
Burpees combine strength (squat, push-up) and cardio (jump) elements into a single continuous movement engaging nearly every major muscle group, which raises heart rate and oxygen demand more than most single-joint or isolated exercises of the same duration.