Enter plank time and body weight to calculate your calories burned doing plank holds. A standard plank burns about 3 calories per minute for every 100 pounds of body weight.
- Pull Up Calories Calculator
- Sit Ups Calories Burned Calculator
- Flutter Kicks Calories Burned Calculator
Plank Hold Calories Formula
PC = BW * T * F
Variables:
- PC = calories burned during plank holds
- BW = body weight (lbs)
- T = plank time (minutes)
- F = activity factor
Use F = 0.0302 for a standard plank. In advanced mode, the activity factors are easy/knee plank = 0.0238, side plank = 0.0318, and hard/weighted plank = 0.0365.
How to Calculate Plank Hold Calories
- Enter your body weight in pounds.
- Enter your total plank time in minutes, or use advanced mode for minutes and seconds.
- Use the standard activity factor of 0.0302, or choose a different plank style in advanced mode.
- Multiply body weight by time and the activity factor to get calories burned.
Example
A 220 lb person holds a standard plank for 5 minutes.
PC = 220 * 5 * 0.0302 = 33.22 kcal
Standard Plank Calories by Body Weight
| Body Weight | 1 Minute | 5 Minutes | 10 Minutes |
|---|---|---|---|
| 100 lbs | 3.0 | 15.1 | 30.2 |
| 150 lbs | 4.5 | 22.7 | 45.3 |
| 200 lbs | 6.0 | 30.2 | 60.4 |
| 250 lbs | 7.6 | 37.8 | 75.5 |
FAQs
How many calories does a 1-minute plank burn?
For a standard plank, a 150 lb person burns about 4.5 calories in 1 minute, while a 200 lb person burns about 6.0 calories.
Do side planks burn more than standard planks?
Side planks usually burn slightly more per minute because of the added balance and lateral core demand.
Should I use basic or advanced mode?
Use basic mode for a quick result with total minutes and body weight. Use advanced mode if you want minutes, seconds, and plank style.
Does body weight change the result a lot?
Yes. Calories burned rise directly with body weight, so heavier athletes burn more calories per minute at the same plank duration.
Last updated: April 2, 2026
