Estimate gross calories from completed burpees or active time, or estimate repetitions for a calorie amount. Choose the activity assumption and pace; these are approximate adult MET-based scenarios, not measured calorie burn or exercise prescriptions.
Burpee Calorie Formula
- Body weight in kg (pounds are converted using 1 lb = 0.45359237 kg)
- Reps = burpees completed, or pace × active minutes
- MET = 7.5 for vigorous calisthenics including burpees, or 11 for vigorous interval exercise, from the 2024 Compendium of Physical Activities (codes 02020 and 02214).
This adult model (ages 19–59) estimates gross energy, including resting energy during active exercise. Technique, fitness, added load and individual metabolism affect actual expenditure. Only count active time; rest is excluded. The default pace of 10 burpees/min is an explicit assumption that can be changed.
Typical Values
The first table shows model estimates at 7.5 MET and 10 burpees/min. The pace table only converts time to repetitions; it does not classify effort or recommend a workout.
| Body weight | Per burpee | 10 burpees | 100 burpees |
|---|---|---|---|
| 120 lb (54 kg) | 0.71 kcal | 7.1 kcal | 71.4 kcal |
| 155 lb (70 kg) | 0.92 kcal | 9.2 kcal | 92.3 kcal |
| 185 lb (84 kg) | 1.10 kcal | 11.0 kcal | 110.1 kcal |
| 220 lb (100 kg) | 1.31 kcal | 13.1 kcal | 131.0 kcal |
| Pace | Interpretation | Reps in 10 min |
|---|---|---|
| 6 / min | Pace only; effort varies | 60 |
| 8 / min | Pace only; effort varies | 80 |
| 10 / min | Pace only; effort varies | 100 |
| 12 / min | Pace only; effort varies | 120 |
| 15 / min | Pace only; effort varies | 150 |
Worked Example and FAQ
Example. At 170 lb (77.11 kg), 75 burpees at 10 burpees/min take 7.5 active minutes. At 7.5 MET, the estimate is 7.5 × 3.5 × 77.1107 ÷ 200 × 7.5 ≈ 75.9 kcal.
How many burpees burn 100 calories? At 7.5 MET and 10 burpees/min, the rounded-up estimates are 109 burpees at 155 lb and 91 at 185 lb. They are model scenarios, not recommended targets.
Are burpees a good way to lose weight? This calculator estimates exercise energy only; it does not predict weight loss. For example, 10 active minutes at 70 kg gives about 91.9 kcal at 7.5 MET or 134.8 kcal at 11 MET. Individual results vary.
Why can this estimate differ from an app? Apps may use different MET assumptions, heart-rate models, rest periods, or net rather than gross calories. This model is not established as more accurate for an individual.
Does form change the burn? Yes. Movement range, speed, technique and rest can change energy expenditure. A category-level MET value cannot capture every variation.
