🔥 Burpee Calorie Calculator
Estimate burpee calorie burn based on body weight, workout length, and intensity.
Use kilograms. Multiply pounds by 0.4536 to convert.
MET Reference
- Moderate (MET 8): steady burpees with rest intervals
- Vigorous (MET 10): typical HIIT pace with minimal rest
- All-Out (MET 12.5): sprint-style burpees or competition pace
Tip
For pounds, divide by 2.205 to get kilograms. For seconds, divide by 60 to convert to minutes before using the calculator.
How to Use This Calculator
Measure Your Weight
Enter body weight in kilograms. Convert from pounds if necessary.
Estimate Burpee Duration
Add the time you spend actively performing burpees, excluding warm-up and cooldown.
Choose Intensity
Select the effort level that best matches your workout pace.
Review Results
Check calories burned per minute and total burn to plan conditioning sessions.
Formula
Calories Burned = (MET × 3.5 × Weight(kg) ÷ 200) × Minutes
The MET (Metabolic Equivalent of Task) captures exercise intensity relative to resting energy expenditure. Multiplying MET by weight and duration approximates calories burned during the workout.
Variables
- Weight: Body mass in kilograms
- MET: Intensity factor (8–12.5 for burpees)
- Duration: Active burpee time in minutes
Example
72 kg athlete, 15 min vigorous burpees: Calories = (10 × 3.5 × 72 ÷ 200) × 15 ≈ 378 kcal.
Understanding Burpee Calorie Burn
Burpees are full-body, plyometric movements that spike heart rate quickly. They engage chest, legs, core, and shoulders while providing both strength and aerobic conditioning.
Factors Affecting Calorie Burn
- Body weight—the heavier you are, the more energy required per rep.
- Technique—full push-up burpees burn more than modified versions.
- Pace—shorter rest and higher cadence dramatically increase MET.
- Workout structure—supersets, EMOMs, and Tabatas intensify output.
Training Tips
- Warm up joints with mobility drills before explosive movements.
- Mix burpees with other exercises (squats, mountain climbers) for balanced HIIT circuits.
- Track reps per minute to monitor conditioning improvements.
Frequently Asked Questions
How many burpees equal 100 calories?
It depends on your weight and pace. A 75 kg athlete at vigorous intensity might burn ~12 calories per minute; 100 calories would take roughly 8–9 minutes.
Do half-burpees burn fewer calories?
Yes. Removing the push-up or jump lowers MET. Use the moderate setting to approximate half-burpee effort.
Can I use pounds instead of kilograms?
Convert pounds to kilograms by dividing by 2.205. Accurate weight input keeps the estimate reliable.
How accurate is the MET method?
MET-based calculations provide a solid estimate but individual metabolism, fitness, and rest periods can shift the real burn. Use wearable trackers for personalized data.
Should I include warm-up time?
Count only the active burpee portion for the most accurate result. Log warm-up separately if desired.