Burpee Calories Calculator

How it works

kcal = MET × 3.5 × kg ÷ 200 × minutes · burpees: 7.5 MET at 8/min and 11 MET at 12/min (2024 Compendium codes 02020 and 02214), estimated 12.5 and 14 MET at 18 and 25/min · rest at 2.5 MET · net = total − 1 MET × time

A burpee — squat, plank, push-up, jump — moves your whole body weight down to the floor and back up, so it is one of the most expensive bodyweight movements. The calculator uses the 2024 Adult Compendium of Physical Activities: vigorous calisthenics that include burpees are 7.5 METs, which matches a steady 8 a minute, and vigorous high-intensity interval exercise with burpees is 11 METs, which matches a brisk 12 a minute; faster paces are estimated at 12.5 and 14 METs. Your body weight turns METs into calories, so a heavier person burns more per rep. You can enter a total, sets × reps with rest between sets in seconds, or minutes of work, choose a variation, and set rest as a share of work time. You get calories for the workout, per burpee, per minute, net calories above resting, a small afterburn estimate, the running time that burns the same, burpees needed for a calorie goal, and weekly and monthly totals. At a brisk pace a 72 kg adult burns a little over one calorie per burpee — a strong conditioning tool, though exercise alone is a slow way to lose weight.

Worked example

72 kg doing 100 burpees at 12 a minute with 50% rest: 8.3 minutes of work at 11 METs (11 × 3.5 × 72 ÷ 200 = 13.9 kcal/min, 115.5 kcal) and 4.2 minutes of rest at 2.5 METs (13.1 kcal) — about 129 kcal in 12.5 minutes, roughly 1.16 kcal per burpee, plus ≈ 13 kcal of afterburn. Burning 100 kcal takes about 78 burpees at this pace.

Sources: 2024 Adult Compendium of Physical Activities — Conditioning exercise · Herrmann SD et al. (2024) — 2024 Adult Compendium of Physical Activities (J Sport Health Sci)

Frequently asked questions