Calories Burned Sleeping: Chart by Weight and Calculator
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This page shows estimated calories burned while sleeping. The table uses MET values from the Adult Compendium of Physical Activities. These numbers are broad estimates for a typical adult. Your actual burn varies with your fitness, technique, body composition, and how hard you actually work.
Keep in mind that fitness trackers also estimate your daily energy use. If you are an older adult, a separate Older Adult Compendium provides different baseline values. Use these figures as a practical guide to understand your baseline energy needs while resting.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Sleeping (code 07030) | 1.0 | 29 | 36 | 43 | 50 | 57 |
By duration
For the row “Sleeping” (1.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 14 | 18 | 21 | 25 | 29 |
| 30 min | 29 | 36 | 43 | 50 | 57 |
| 45 min | 43 | 54 | 64 | 75 | 86 |
| 60 min | 57 | 71 | 86 | 100 | 114 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Sleeping: 1.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 36 kcal.
Which row is you?
The table below contains a single entry for sleeping, as the energy required remains relatively constant. This row uses a baseline MET value of 1.0 to calculate your resting energy expenditure. To find your specific estimate, simply look at the column that matches your current body weight. For example, a person weighing 150 pounds will see a different estimate than someone weighing 210 pounds. Since there are no variations for speed, setting, or effort while you sleep, this single row applies to your standard overnight rest.
What changes the real number
- Your ratio of muscle mass to body fat, since muscle requires more energy at rest.
- Room temperature, as your body works to maintain its core heat in cold environments.
- Restlessness and tossing around, which requires more movement than deep sleep.
Practical tips
- Keep your sleep environment cool and dark to promote deeper, more consistent rest.
- Track your total time asleep rather than time spent in bed to get a better calorie estimate.
- Maintain a consistent sleep schedule to help regulate your baseline metabolic rate.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Waking up gasping for air or feeling choked during the night.
- Severe chest pain or pressure that wakes you from sleep.
- Chronic, loud snoring accompanied by long pauses in your breathing.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.