Estimate calories burned holding a plank from your body weight and hold time using the 2.8 MET plank value, or find how long to plank for a calorie target.

One set is one continuous hold. Rest between sets adds no calories here.

Optional settings

Plank Hold Calories Formula

PC = BW × T × F

Variables:

  • PC = modeled gross active-hold energy (kcal) under the supplied factor
  • BW = body weight in pounds for this factor-based equation
  • T = total active-hold time (minutes), excluding rest
  • F = assumed gross activity factor (kcal/lb/min)

There is no fixed factor established here for every standard, knee, side or weighted plank. The 2024 Adult Compendium’s light-effort calisthenics category includes plank at 2.8 MET. The calculator uses gross kcal = MET × 3.5 × kg × active minutes / 200. A supplied gross factor converts as MET = F / (0.0175 × 0.45359237); the 2.8-MET reference corresponds algebraically to F ≈ 0.02222602613 kcal/lb/min. Above-rest energy instead uses MET − 1, an assumed resting baseline rather than an individual measurement.

How to Calculate Plank Hold Calories

  1. Enter body weight in pounds, kilograms or stone; the calculator converts the quantity when units change.
  2. For session calories, enter active minutes and additional seconds per set, then the exact whole number of sets. Optional rest contributes only to session clock time.
  3. Choose the disclosed 2.8-MET activity reference, a custom MET assumption or a custom gross kcal/lb/min factor, then select gross or above-rest energy.
  4. Select Calculate. Reverse-duration mode divides the calorie target by the selected energy rate; comparison mode applies supplied MET assumptions to the same weight and active time.

Example

As a conditional arithmetic example, a 220 lb person enters 5 total active minutes and a custom gross factor F = 0.0302 kcal/lb/min. That supplied factor is about 3.80455 MET; it is not a validated universal standard-plank rate.

PC = 220 × 5 × 0.0302 = 33.22 kcal

Illustrative Gross Calories (kcal) at Assumed F = 0.0302

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?

Under the broad 2.8-MET light-calisthenics assumption, the gross estimate is about 3.33 kcal for a 150 lb person or 4.45 kcal for a 200 lb person over 1 active minute. These are model outputs, not measured individual plank expenditure.

Do side planks burn more than standard planks?

Plank style alone does not establish a calorie rate. Technique, effort, load and individual physiology matter; this calculator does not assign unsupported fixed side- or weighted-plank coefficients.

Should I use basic or advanced mode?

Choose session calories for active holds and sets, active time for a calorie target for reverse solving, or intensity comparison for up to four supplied MET assumptions. A positive above-rest target has no finite solution at the modeled 1-MET resting rate. Duration estimates are arithmetic, not an exercise prescription.

Does body weight change the result a lot?

At the same MET assumption and active duration, this model scales energy directly with body mass. That relationship does not establish how much two individuals actually expend; standard MET and resting-rate assumptions can differ from personal physiology.

Last updated: April 2, 2026