How many calories do sit-ups burn? This free sit up calorie calculator estimates calories from your weight and the number of sit-ups (or time), including calories per rep.
Sit-ups are moderate calisthenics (~3.8 METs). With a rep count we estimate active time from your pace; for total time, switch to “Time”.
A rough estimate – sit-ups burn modestly because each rep is brief. Their main value is core strength, not calorie burn. Calorie use varies with body weight, tempo and form.
How the Sit Up Calorie Calculator Works
Sit-ups are a moderate-intensity calisthenics move, so they burn calories more slowly than jump rope or running — but every rep still counts. This calculator uses your body weight, a fixed 3.8 MET value for sit-ups, and either your rep count or a directly entered time to estimate calories burned and calories per rep.
Formula: Calories = (3.8 MET × Weight in kg ÷ 60) × Active Minutes. When you enter a rep count instead of time, Active Minutes = Sit-ups ÷ Pace (reps per minute for your chosen tempo).
- Body weight — your weight in kilograms or pounds (converted to kg for the calculation)
- Sit-ups done — total rep count, used when “Number of sit-ups” mode is selected
- Pace — Slow (20 reps/min), Steady (30 reps/min), or Fast (40 reps/min); converts your rep count into active minutes
- Time doing sit-ups — used instead of reps when “Time” mode is selected, entered directly in minutes
- Intensity — fixed at 3.8 MET for sit-ups, the value used in the formula above
Example Scenarios
| Body Weight | Sit-ups or Time | Pace | Calories Burned |
|---|---|---|---|
| 70 kg | 50 sit-ups | Steady (30/min) | ~7.4 kcal |
| 80 kg | 100 sit-ups | Steady (30/min) | ~16.9 kcal |
| 60 kg | 50 sit-ups | Fast (40/min) | ~4.8 kcal |
| 70 kg | 5 min | Time mode | ~22.2 kcal |
| 90 kg | 200 sit-ups | Slow (20/min) | ~57.0 kcal |
| 65 kg | 75 sit-ups | Steady (30/min) | ~10.3 kcal |
Sit Up Calorie Calculator FAQ
How many calories do 100 sit-ups actually burn?
At a steady pace (30 reps/min) for an 80 kg person, 100 sit-ups works out to roughly 16.9 kcal. Because each rep is brief, sit-up totals stay modest even at high rep counts — heavier body weight and slower, more controlled pace both raise the per-rep cost slightly.Why do sit-ups burn so few calories compared to other exercises?
Sit-ups use a fixed 3.8 MET value, which is a moderate-intensity rating — much lower than high-impact cardio like jump rope. The calculator reflects this directly: fewer calories per minute means fewer calories per rep, even though sit-ups are effective for core strength.Does doing sit-ups faster burn more calories?
In this calculator, choosing a faster pace shortens your estimated active time for a given rep count, which can lower the total slightly since the calculation is time-based, not effort-based. Real-world calorie burn from faster reps depends more on your actual exertion than the pace label alone.Should I enter my sit-up count or my total time?
Enter whichever you actually tracked. If you counted reps, use “Number of sit-ups” and pick the pace that matches your tempo; if you timed your set with a stopwatch, switch to “Time” for a more direct calculation that doesn’t rely on an estimated pace.What’s a realistic number of sit-ups to do per set?
This calculator doesn’t prescribe rep targets — it only estimates calories for whatever count or time you enter. Rep goals depend on your fitness level and training plan, so it’s worth pairing this tool with a broader core-strength routine rather than chasing a specific calorie number.Is the calorie estimate the main reason to do sit-ups?
No — sit-ups burn relatively few calories per minute compared to cardio moves. Their primary value is building core strength and muscular endurance, so this calculator is best used as a rough reference rather than a reason to choose sit-ups as a calorie-burning strategy.Related Calculators
Pair this with the push up calorie calculator to compare two classic bodyweight moves, use the workout volume calculator to track total reps and sets across a full session, or check the jump rope calorie calculator if you want a higher-intensity cardio option to add to your routine.