Pilates is considered a low-impact workout that strengthens your core, posture, and overall body. Pilates looks calm from the outside but it uses real energy during a session. Have you ever wondered how many calories you burn during a Pilates workout? Don’t worry, you’re in the right place — this is where our Pilates Calorie Calculator steps in.
Our Pilates calorie calculator helps you estimate calories based on your weight, workout duration, and workout intensity.
Pilates is a low-impact exercise system developed by Joseph Pilates. It focuses on core strength, stability, posture, breathing control, body awareness, and controlled movement. This exercise can be performed using equipment such as the Reformer, or on a Pilates mat.
Pilates is extremely popular globally because people of all ages can practice it and benefit from it.
We use a science-backed ACSM formula that uses MET values to determine intensity level. If you don’t know what ACSM and METs mean, read this:
1 MET means sitting quietly, and higher values represent higher physical activity.The following table shows the MET values used in Pilates exercises which show the intensity level of the activity:
| Pilates Intensity | Description | MET |
|---|---|---|
| Gentle | Rehab, slow mat, beginners | ~2.0 |
| Classic | Standard mat class, studio sessions | ~3.0 |
| Vigorous | Reformer, advanced level, athletic | ~4.0 |
| Custom | You enter your own MET | 1–10 |
Here is the core ACSM-style formula used in Pilates to calculate kcal per minute:
kcal per minute = MET × 3.5 × weight(kg) / 200Then this simple method is used to estimate total calories burned:
Total calories = kcal/min × total minutesThis equation requires your body weight, session time, and MET value (intensity) to calculate total calories burned.
Let's look at a real-world example that shows you steps involved in calories calculation:
First, determine your body weight e.g., 80 kg, session duration e.g., 45 minutes, and the pilates intensity level e.g., Classic (3 MET) based on the above table.
Next, convert hours into minutes, because the equation uses time in minutes. Use this if your time is in hours:
Time in minutes = hours × 60Now, let's apply the ACSM formula to estimate the calories burned per minute:
kcal per minute = MET × 3.5 × weight(kg) / 200kcal/min = 3 × 3.5 × 80 / 200kcal/min = 4.2 kcal/minLastly, multiply the calories per minute by the total time in minutes:
Total calories = 4.2 kcal/min × 45 minutesTotal calories = 189 kcalThus, based on the example, an 80 kg person doing a 45 minute Pilates session burns around 189 kcal.
Depending on body weight and pilates intensity level, but on average most people burn around 90 to 170 calories in 30 minutes session. Here are the calories burned based on intensity:
~60–100~90–140~120–170Pilates does both, it burns fat and builds muscle, and here’s how:
On average, an adult burns:
20 to 30 calories30 to 45 calories40 to 60 caloriesThis depends on body weight, workout intensity, and session duration.
Here is the average calories burned, but it depends on body weight and intensity:
30 to 45 calories45 to 70 calories60 to 90 caloriesHere are the ranges of calories burned during a 20-minute Pilates session:
40 to 60 calories60 to 90 calories80 to 120 calories