Saqib Hanif is the founder of Calculator Value and an SEO-focused website builder. His work centers on technical SEO, on-page optimization, content structure, internal linking, and search-driven publishing, supported by practical implementation skills when needed. Read full profile
Sit‑up Calories estimates energy expenditure from sit‑ups and similar trunk‑flexion core exercises using METs. It supports direct duration or reps×cadence, body‑weight units, and intensity presets.
kcal/min ≈ MET × 3.5 × weight(kg) / 200, the standard MET‑based calorie equation used in ACSM texts and the Compendium of Physical Activities.kcal ≈ (MET × 3.5 × weight(kg) / 200) × minutes.minutes ≈ reps / cadence. If duration is known and cadence is set, it can back‑solve expected reps.Body weight 70 kg; Duration 10 minutes; Intensity = Moderate (3.8 MET).kcal/min ≈ 3.8 × 3.5 × 70 / 200 ≈ 4.655.Total ≈ 4.655 × 10 ≈ 46.55 kcal.
Sit-ups look simple, but they are an excellent exercise for improving your core strength, stability, posture, and abdominal muscles. Have you ever finished a sit-up session and had one question pop into your head, "How many calories does this sit-up session burn?", — That’s why we prepared this sit-up calorie calculator for you.
Our calculator gives you a fast, science-backed calorie burn estimate based on important factors such as your body weight, duration, reps per minute, and intensity level.
Sit-up calories are simply the amount of energy your body uses while performing the sit-up exercise.
Most importantly, sit-ups are mainly considered a strength-building exercise, not a high-calorie burning activity for weight loss or fitness goals. A 70 kg person burns around 4–5 calories per minute during sit-ups. This means 100 sit-ups only burn around 20 to 25 calories.
Calories burned depend on factors such as:
We use a standard and widely used ACSM exercise formula to estimate an accurate calorie burn rate during sit up exercise.
ACSM calories per minute formula:
Calories/min = MET × 3.5 × body weight (kg) ÷ 200Use the following formula to compute total calories:
Total Calories = kcal/min × minutesHere is the table showing sit-up MET values used as preset intensity levels:
| Intensity Level | Description | MET Value |
|---|---|---|
| Moderate Sit-Ups | Normal pace, controlled movement | 3.8 |
| Vigorous Sit-Ups | Fast, powerful, high-effort reps | 8.0 |
Let’s look at a real example that shows how to calculate calories burned during sit-up exercise.
First, determine your body weight e.g., 70 kg, total reps e.g., 100, cadence e.g., 20 reps/min, and finally the intensity e.g., moderate (3.8 MET).
In this step, calculate the duration by dividing reps by cadence:
Duration time = 100 ÷ 20 = 5 minutesNext, use the ACSM calories per minute formula to calculate kcal/min:
kcal/min = (3.8 × 3.5 × 70) ÷ 200kcal/min= (931) ÷ 200Calories per minute = 4.655 kcal/minFinally, multiply the calories per minute (4.655 kcal/min) by the duration (5 minutes):
Total calories = 4.655 kcal/min × 5 minutes = 23.28 kcalSo a 70 kg person burns around 23 calories during a 5-minute sit-up session.
Calories burned per sit-up depends on body weight, cadence, and intensity level, but roughly 0.2 to 0.35 calories per sit-up.
On average, the following ranges show the calorie burn rate per minute of sit-up:
4–5 kcal/min8–11 kcal/min5 sit-ups burn around 1 to 2 calories, depending on factors.
20 sit-ups burn around 4 to 7 calories.
50 sit-ups burn roughly 10 to 18 calories.
It depends heavily on your body weight, speed, and intensity, but on average, 100 sit-ups burn around 20 to 50 calories.