Yoga Calorie Burn Calculator
Different yoga styles have very different energy demands. Gentle Hatha yoga burns far fewer calories than vigorous Ashtanga or hot Bikram sessions. This calculator uses MET values from the Ainsworth Compendium of Physical Activities to estimate calories burned based on your yoga style, session duration, and body weight.
Yoga calorie formula
Calories (kcal) = MET x body mass (kg) x duration (hours)
MET values are from Ainsworth et al. (2011) Compendium of Physical Activities. Bikram MET from Tracy BL and Hart CEF (2013), research published in the Journal of Strength and Conditioning Research.
Yoga calorie reference (65 kg person, 60 minutes)
- Hatha / Yin (MET 2.5): approximately 163 kcal.
- Iyengar / gentle flow (MET 3.3): approximately 215 kcal.
- Vinyasa / power (MET 4.0): approximately 260 kcal.
- Bikram / hot yoga (MET 5.0): approximately 325 kcal.
- Ashtanga primary series (MET 5.5): approximately 358 kcal.
Yoga calorie burn: frequently asked questions
How many calories does yoga burn?
Calorie burn depends on yoga style, duration, and body mass. Hatha yoga has a MET of approximately 2.5. Vinyasa and power yoga reach MET 4.0. Bikram (hot yoga) has a MET of approximately 5.0 due to the heated environment increasing cardiovascular demand. Calories = MET x weight (kg) x hours.
What is the MET value for different yoga styles?
The Compendium of Physical Activities (Ainsworth et al., 2011) lists yoga (code 07100) at MET 2.5 for general/Hatha practice. Power yoga is listed at MET 4.0. Research by Tracy and Hart (2013) estimates Bikram yoga at MET 5.0-5.7 for women and men respectively.
Does Bikram yoga burn more calories than other styles?
Yes, slightly. The heated room (40 degrees C) raises heart rate and core temperature, increasing metabolic demand. However, the calorie difference versus vigorous Vinyasa flow is smaller than commonly claimed. The additional sweat is primarily water loss, not fat burning.
Can yoga replace cardio for calorie burning?
High-intensity yoga styles (Ashtanga, Vinyasa) produce moderate aerobic demand comparable to brisk walking. They do not replace vigorous cardio like running or cycling for aerobic conditioning, but provide meaningful calorie expenditure alongside flexibility and strength benefits.
How accurate are yoga calorie calculators?
MET-based estimates have a typical accuracy of plus or minus 20-30 percent for any individual. Individual variation in fitness, body composition, room temperature, and effort level affects actual calorie burn. Use these estimates for planning and tracking trends rather than precise measurement.
Official sources
- Ainsworth BE et al. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 43(8), 1575-1581. PubMed 21681120.
- Tracy BL, Hart CEF (2013). Bikram yoga training and physical fitness in healthy young adults. Journal of Strength and Conditioning Research, 27(3), 822-830. PubMed 22592172.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.