Yoga calories burned depend mostly on the style. An hour of gentle hatha yoga burns about 144 kcal at 55 kg and 184 kcal at 70 kg. Power or flow yoga, with continuous movement between poses, burns about 231 to 294 kcal an hour for the same people.
Yoga is not mainly a calorie burner. Its strengths are flexibility, balance, posture, breathing and calm, and those support every other part of a healthy routine.
Quick numbers
1 hour hatha yoga, 65 kg
about 171 kcal1 hour power yoga, 65 kg
about 273 kcal30 min hatha yoga, 65 kg
about 85 kcal45 min flow yoga, 65 kg
about 205 kcalMET
2.5 hatha, 4.0 power
Yoga calories burned for each style
| Style | MET | 20 min, 55 kg | 30 min, 55 kg | 45 min, 70 kg | 1 hour, 70 kg |
|---|---|---|---|---|---|
| Gentle or hatha yoga | 2.5 | 48 | 72 | 138 | 184 |
| Power or flow yoga | 4.0 | 77 | 116 | 221 | 294 |
| Restorative and stretching | 2.3 | 44 | 66 | 127 | 169 |
Classes with long holds, breathing and relaxation sit near the gentle line; classes that flow fast through sun salutations sit at the power line.
1 hour yoga calories burned, by body weight
For an hour of hatha yoga, a 50 kg person burns roughly 131 kcal and an 80 kg person about 210 kcal. In a power class the same two burn about 210 and 336 kcal. The 40 minute class common in gyms lands at two thirds of those figures.
How the yoga calorie calculator works
kcal = MET × 3.5 × kg ÷ 200 × minutes
Yoga MET: 2.3 restorative, 2.5 hatha, 4.0 power or flow
For a session of sun salutations only, use the surya namaskar calculator, which counts rounds.
What yoga does best
- Improves flexibility in the hips, hamstrings and shoulders.
- Builds balance, which helps prevent falls with age.
- Strengthens the core and back through held poses.
- Slow breathing calms the nervous system and can lower stress.
- Regular practice often improves sleep.
Yoga and weight
Yoga helps weight management less by the calories it burns and more by its effect on habits: people who practise regularly often eat more mindfully and sleep better. Pair it with walking or other cardio from the calorie burn calculator, and set eating goals in the deficit planner. Many people who start yoga for flexibility find they also snack less in the evening, because the practice itself is calming and the class gives the day a fixed, healthy anchor.
Practising safely
Learn new poses from a qualified teacher, move within comfort, and never force a stretch. Use blocks or a folded blanket for support.
With high blood pressure, glaucoma, back or neck problems, or during pregnancy, some poses (such as deep backbends, inversions and long breath holds) need changes. Ask your doctor and tell your teacher.
Building a weekly routine
Three yoga sessions of 30 to 45 minutes, plus two days of brisk walking or cycling, give a balanced week for most adults. Add planks and squats twice a week for extra strength.
Frequently asked questions
1 hour yoga calories burned: how much?
About 144 to 184 kcal for hatha and 231 to 294 kcal for power yoga, for 55 to 70 kg.
30 min yoga calories burned: what range?
About 72 to 147 kcal depending on style and weight.
For 45 min of yoga?
About 108 to 221 kcal.
How many calories does 20 min yoga burn?
About 48 to 98 kcal.
Is yoga good for weight loss?
It helps through better habits, strength and sleep. For fat loss, combine it with cardio and a modest calorie deficit.
Which yoga burns the most calories?
Power and flow styles that move continuously, including fast surya namaskar.
Sources
- Compendium of Physical Activities