For 100 push ups, calories burned come to roughly 20 to 35 kcal for most adults, depending on body weight and how fast you go. A steady set of 20 a minute is moderate calisthenics; a fast, hard pace of 30 a minute counts as vigorous.
Push ups are short, so the calorie totals stay small. Their real payoff is upper body and core strength, which supports posture and daily tasks.
Quick numbers
100 push ups, 60 kg, fast
about 28 kcal100 push ups, 75 kg, steady
about 25 kcal50 push ups, 70 kg
about 13 kcalSteady pace
20 a minute, 3.8 METFast pace
30 a minute, 8.0 MET
100 push ups calories burned and other counts
| Push ups | Steady, 60 kg | Steady, 75 kg | Fast, 60 kg | Fast, 75 kg |
|---|---|---|---|---|
| 10 | 2 | 2 | 3 | 4 |
| 20 | 4 | 5 | 6 | 7 |
| 30 | 6 | 7 | 8 | 10 |
| 50 | 10 | 12 | 14 | 18 |
| 100 | 20 | 25 | 28 | 35 |
| 200 | 40 | 50 | 56 | 70 |
| 500 | 100 | 125 | 140 | 175 |
A slow, controlled set burns a bit more in total because it lasts longer, even though each minute is easier.
Where the numbers come from
kcal = MET × 3.5 × kg ÷ 200 × minutes
minutes = push ups ÷ push ups per minute
MET values for calisthenics come from a research list of physical activities. Rest between sets is not counted; add it as light activity if you want the whole session.
Variations and their effort
- Knee or wall push ups: lighter, good for beginners; a little less per rep.
- Standard push ups: the reference for this page.
- Decline or clap push ups: harder and faster, nearer the vigorous figures.
- Diamond push ups: more triceps, similar calories.
Building to 50 or 100 a day
- Find your best set with good form, chest close to the floor and body straight.
- Do three sets of about two thirds of that number, three days a week.
- Add one or two reps to each set every week.
- Once you reach 25 in a row, start splitting 100 into four or five sets.
Pair push ups with lower body work from the squats page and cardio such as jumping jacks for a balanced routine.
Push ups and weight loss
Even 500 push ups burn only about 80 to 150 kcal. They help weight loss by building muscle, which supports a higher daily energy use over time, and by making you stronger for other exercise. Food still matters most; set a target with the deficit planner.
Shoulder or wrist pain during push ups means stop and adjust. Ask a doctor or physiotherapist if pain lasts; people with high blood pressure or heart disease should get medical advice before starting.
Compare with other moves
For full workouts, see the gym workout page; to compare moves side by side, open the calorie burn calculator. A simple home plan that many beginners follow is three rounds of push ups, squats and a 30 second plank, three days a week, with a brisk walk on the other days. It takes about 15 minutes and covers strength for the whole body.
Frequently asked questions
How many calories do 100 push ups burn?
About 20 to 35 kcal for most adults, by weight and pace.
How many calories do 50 push ups burn?
Roughly 10 to 18 kcal.
How many calories do 20 push ups burn?
Only about 4 to 7 kcal.
How many calories do 10 push ups burn?
About 2 to 3 kcal.
How many calories do 500 push ups burn?
About 100 to 175 kcal, spread across many sets.
Are push ups good for fat loss?
They build strength and some muscle. Fat loss comes mostly from your overall calorie balance.
Sources
- Compendium of Physical Activities