Enter the total plank time (min) and the body weight (lbs) into the Calculator. The calculator will evaluate the Plank Hold Calories. 

Plank Hold Calories Formula

PHC = PT * 3.5 * BW/150


  • PHC is the Plank Hold Calories (calories)
  • PT is the total plank time (min)
  • BW is the body weight (lbs)

To calculate Plank Hold Calories, multiply the total plank hold time by 3.5, then multiply by your body weight over 150.

How to Calculate Plank Hold Calories?

The following steps outline how to calculate the Plank Hold Calories.

  1. First, determine the total plank time (min). 
  2. Next, determine the body weight (lbs). 
  3. Next, gather the formula from above = PHC = PT * 3.5 * BW/150.
  4. Finally, calculate the Plank Hold Calories.
  5. After inserting the variables and calculating the result, check your answer with the calculator above.

Example Problem : 

Use the following variables as an example problem to test your knowledge.

total plank time (min) = 5

body weight (lbs) = 220