Estimate calories burned during yoga inversions from your body weight, hold time, and inversion style, with results shown in kcal.
Customize This Calculator
Build your own version. Describe what you want changed, added, or compared.
- Hatha Yoga Calories Burned Calculator
- Hot Yoga Calories Burned Calculator
- Vinyasa Yoga Calories Calculator
- Flow Yoga Calories Calculator
Yoga Inversion Calories Burned Formula
The calculator uses body weight, hold time, and an activity factor based on inversion style.
- C = calories burned
- W = body weight
- T = hold time in minutes
- F = activity factor for the inversion style
Activity factors used in the advanced calculator:
- Supported: 0.0159 per lb per minute or 0.0350 per kg per minute
- Standard: 0.0198 per lb per minute or 0.0438 per kg per minute
- Active balance hold: 0.0238 per lb per minute or 0.0525 per kg per minute
What Counts as a Yoga Inversion?
A yoga inversion is any pose that places the head below the heart or shifts a large share of body weight upward through the shoulders, arms, or core. Common examples include legs-up-the-wall, supported shoulder stand, headstand prep, forearm stand, and handstand holds.
Supported inversions usually have the lowest calorie burn. Freestanding or strength-based inversions raise the total because they demand more shoulder stability, trunk tension, and balance control.
Calories Burned by Hold Time
The table below shows calories burned for a standard inversion style.
| Body Weight | 5 Minutes | 10 Minutes | 15 Minutes |
|---|---|---|---|
| 120 lb | 11.9 | 23.8 | 35.7 |
| 150 lb | 14.9 | 29.8 | 44.7 |
| 180 lb | 17.9 | 35.7 | 53.6 |
| 200 lb | 19.8 | 39.7 | 59.5 |
How to Calculate Calories Burned from Yoga Inversions
Example: a 150 lb person holds a standard inversion for 6 minutes.
C = 17.8 calories
