Estimate total calories during Ashtanga yoga from body weight, practice duration, and an explicit MET assumption, or compare yoga activities. The default 4 MET uses Power yoga as a proxy; it is not an Ashtanga-specific measurement.
Calories Burned Ashtanga Yoga Formula
The calculator uses an oxygen-based MET (metabolic equivalent of task) energy expenditure estimate: 3.5 mL oxygen/kg/min per standard MET and approximately 5 kcal/L oxygen. This convention is 5% higher than the approximate MET * kg * hours convention. Results include resting energy during the session.
This simplifies to:
- Calories – energy burned in kcal
- weight_kg – body weight in kilograms (lb is multiplied by 0.45359237, stone by 6.35029318)
- MET – metabolic equivalent for the activity
- minutes – session length in minutes (hours are multiplied by 60)
The default Ashtanga estimate is 4.0 MET, using the Power yoga category as a proxy. The 2024 Adult Compendium of Physical Activities has no Ashtanga-specific entry in its yoga categories. This proxy is a modeling assumption, not proof that every Ashtanga class uses 4 MET. Enter a documented session MET when available. Actual energy use varies with the individual and session.
Choose Estimate Ashtanga calories or Compare yoga activities. Both use the same weight and duration. The comparison task shows the selected activity alongside your Ashtanga assumption, with all eight sourced activities in Calculation details. Custom comparison MET values require your own supporting source.
Reference Tables
Default proxy and comparison categories used in the calculator. Values below are population estimates for adults ages 19–59; the custom option accepts your documented MET.
| Yoga Style | MET | Basis |
|---|---|---|
| Ashtanga estimate | 4.0 | Power yoga proxy, not an Ashtanga-specific entry |
| Power yoga | 4.0 | Compendium 02160 |
| Hatha | 2.3 | Compendium 02150 |
| Hatha, high intensity | 8.0 | Compendium 02153 |
| Hot yoga | 3.0 | Compendium 02155 |
| Yoga, general | 2.3 | Compendium 02175 |
| Vinyasa | 2.7 | Compendium 02185 |
| Nadisodhana | 2.0 | Compendium 02170 |
| Surya Namaskar | 3.5 | Compendium 02180 |
| Your documented MET | User entered | No style-specific value inferred |
Estimated total calories for the durations shown, using the 4.0 MET Power yoga proxy for Ashtanga. Weight conversions use exact lb values before rounding:
| Body Weight | 60 min | 75 min | 90 min |
|---|---|---|---|
| 120 lb (about 54.4 kg) | 229 | 286 | 343 |
| 150 lb (about 68.0 kg) | 286 | 357 | 429 |
| 180 lb (about 81.6 kg) | 343 | 429 | 514 |
| 200 lb (about 90.7 kg) | 381 | 476 | 572 |
| 230 lb (about 104.3 kg) | 438 | 548 | 657 |
Worked Example and FAQ
Example. Estimate a 75-minute Ashtanga session at 160 lb using the 4.0 MET Power yoga proxy.
- Convert weight: 160 * 0.45359237 = 72.5747792 kg (about 72.6 kg)
- Apply formula without rounding weight: 72.5747792 * 4.0 * 0.0175 * 75 = 381.0175908 kcal
- Result: about 381 kcal
Why does the default use 4 MET? It uses the Compendium Power yoga value as a proxy because the cited table does not provide an Ashtanga-specific category. This assumption can differ from your class. Enter a documented session MET rather than choosing an unsupported light or vigorous preset.
Does Mysore style burn more than a led class? This model has no separate measured MET for Mysore or led classes. It predicts more total energy for a longer duration at the same weight and MET, but it cannot establish which class format is harder.
How does Hot yoga compare with the default? The cited Hot yoga category is 3 MET, compared with the 4 MET Power yoga proxy used for Ashtanga. The calculator therefore estimates less energy at the same weight and time under these assumptions. These are activity categories, not a rule that heat or sweating determines calorie burn.
Can I use this as a measured calorie burn? No. It is a population estimate that includes resting energy during the session. The calculator does not establish an individual error percentage, validate wearable estimates, or predict fat or weight loss.
Does breath work change the estimate? Only the MET, body weight and duration affect this model. Nadisodhana is a separate reference category; its value should not be used to infer a measured adjustment for ujjayi breathing or bandha engagement during Ashtanga.
