Push-Up Calories Burned Calculator

Calculate calories burned during your push-up workout. Input your details below for accurate results based on exercise intensity and duration.

Enter the total number of push-ups in your workout

Push-Ups & Calorie Burn: The Complete Guide 💪

Unlock the science behind push-up calorie burn! Recent metabolic studies reveal push-ups as a powerhouse for strength development and energy expenditure. Let’s dive into how this fundamental movement can revolutionize your fitness journey and optimize your calorie burn!

Push-Up Energy Expenditure 📊

According to latest exercise physiology research, push-up variations create distinct metabolic demands:

  • Foundation Push-ups: 3.5-4.5 METs (Perfect for mastering form)
  • Progressive Variations: 4.5-6.5 METs (Enhanced muscle engagement)
  • Power Push-ups: 6.5-8.5 METs (Maximum metabolic impact)

Push Ups Benefits 🌟

Clinical studies demonstrate these remarkable outcomes:

  • Muscular Development: Enhanced chest, deltoid, and tricep activation patterns
  • Core Integration: Deep stabilizer muscle engagement and spinal protection
  • Metabolic Enhancement: Elevated post-exercise oxygen consumption (EPOC)
  • Movement Mastery: Improved neuromuscular coordination and stability

Energy Expenditure Analysis

Time/Volume Foundation Form Progressive Form Power Form
5 Minutes/45-55 Reps 30-40 calories 40-55 calories 55-70 calories
10 Minutes/90-110 Reps 60-80 calories 80-110 calories 110-140 calories
15 Minutes/135-165 Reps 90-120 calories 120-165 calories 165-210 calories
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*Energy expenditure estimates based on a 70kg individual. For precise calculations tailored to your metrics, utilize our advanced energy expenditure calculator.

Master Your Energy Output 🔢

The Metabolic Equation

Energy Expenditure = (MET × Body Mass(kg) × 3.5) ÷ 200

Key Variables Explained:

  • MET Score: Exercise intensity coefficient (3.5-8.5)
  • Body Mass: Individual mass affects energy output
  • 3.5: Resting metabolic coefficient
  • 200: Standardization constant

Optimizing Your Energy Output

👤 Individual Variables

  • Body composition
  • Training status
  • Movement efficiency
  • Recovery capacity

💪 Training Parameters

  • Movement variation
  • Execution tempo
  • Training volume
  • Work-rest ratio

⚡ Performance Metrics

  • Movement intensity
  • Technical mastery
  • Movement amplitude
  • Training density

Optimize Your Push-Up Practice

Technical Mastery

Explore our comprehensive guide on push-up variations and progressions to enhance your movement quality.

📈

Systematic Progression

Follow evidence-based protocols for optimal adaptation and continuous improvement.

🎯

Strategic Training

Implement varied movement patterns and intensities to optimize metabolic response and prevent adaptation plateaus.

References

  1. Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure valuesJournal of Sport and Health Science, 2024;13(1): 18-23.
  2. Ebben WP, Wurm B, VanderZanden TL, Spadavecchia ML, Durocher JJ, Bickham CT, Petushek EJ. Kinetic analysis of several variations of push-ups. J Strength Cond Res. 2011 Oct;25(10):2891-4. doi: 10.1519/JSC.0b013e31820c8587. PMID: 21873902.
  3. Yang J, Christophi CA, Farioli A, Baur DM, Moffatt S, Zollinger TW, Kales SN. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Netw Open. 2019 Feb 1;2(2):e188341. doi: 10.1001/jamanetworkopen.2018.8341. PMID: 30768197; PMCID: PMC6484614.
  4. Marquina Nieto M, Rivilla-García J, de la Rubia A, Lorenzo-Calvo J. Assessment of the Speed and Power of Push-Ups Performed on Surfaces with Different Degrees of Instability. Int J Environ Res Public Health. 2022 Oct 22;19(21):13739. doi: 10.3390/ijerph192113739. PMID: 36360619; PMCID: PMC9658261.
  5. Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activitiesJournal of Sport and Health Science, 2024;13(1): 6-12.
  6. Thulasi Raman, Deepak Ram & C, Ramesh. (2024). The Impact of Metabolic Equivalents (METS) on Physical Activity and Occupational Mental Health among IT Professionals Using mHealth. American Journal of Educational Research. 12. 12-19. 10.12691/education-12-1-2.

Author

  • Manish

    Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

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