Calories Burned Doing Yoga: Chart by Weight and Calculator
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This page shows estimated calories burned doing yoga based on the Adult Compendium of Physical Activities. These numbers give a baseline for a typical adult. Keep in mind that your real energy use varies depending on your fitness, technique, body composition, and how hard you actually work.
Fitness trackers also estimate your calorie burn and might show different results. If you are an older adult, note that a separate Older Adult Compendium exists. Use this guide to understand your workouts without expecting perfect accuracy.
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 |
|---|---|---|---|---|---|---|
| Yoga, General (code 02175) | 2.3 | 66 | 82 | 99 | 115 | 131 |
| Yoga, Hatha (code 02150) | 2.3 | 66 | 82 | 99 | 115 | 131 |
| Yoga, Vinyasa (code 02185) | 2.7 | 77 | 96 | 116 | 135 | 154 |
| Yoga, Power (code 02160) | 4.0 | 114 | 143 | 171 | 200 | 229 |
| Yoga, Hot (code 02155) | 3.0 | 86 | 107 | 129 | 150 | 171 |
| Yoga, Surya Namaskar (code 02180) | 3.5 | 100 | 125 | 150 | 175 | 200 |
By duration
For the row “Yoga, Power” (4.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 57 | 71 | 86 | 100 | 114 |
| 30 min | 114 | 143 | 171 | 200 | 229 |
| 45 min | 171 | 214 | 257 | 300 | 343 |
| 60 min | 229 | 286 | 343 | 400 | 457 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Yoga, Power: 4.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 143 kcal.
Which row is you?
The table separates yoga styles by effort, speed, and setting. General and Hatha yoga involve slower movements and holding poses, resulting in a lower energy demand. Vinyasa and Surya Namaskar require continuous movement, increasing your heart rate and effort. Power yoga demands the most energy through intense, strength-focused flows. Hot yoga takes place in a heated room, which changes the setting and your perceived effort. Pick the row that best matches the specific class or routine you plan to do, matching the style and intensity to your actual workout.
What changes the real number
- Your familiarity with the poses changes your efficiency, as beginners often use more energy to balance.
- The temperature of the room affects your heart rate and perceived exertion during the session.
- Your muscle mass and overall body composition alter how much energy you use to support your own weight.
- The amount of time you spend actively transitioning between poses versus resting on the mat.
Practical tips
- Focus on steady breathing and proper alignment rather than trying to match a specific calorie goal.
- Log your exact active minutes, subtracting any time spent resting at the beginning or end of class.
- Keep water nearby and drink regularly, especially if you practice in a heated room.
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
- Sharp pain in your joints or lower back while holding or entering a pose.
- Sudden dizziness or lightheadedness when moving from a forward fold to a standing position.
- A rapid or irregular heartbeat that does not settle when you rest on your mat.
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.