🧖 Sauna Calories Burned Calculator
Get a rough estimate of the calories a sauna session burns, based on your body weight and how long you sit in the heat.
Do you burn calories in a sauna?
Sitting in a sauna is a passive, low-activity form of heat exposure — it’s nothing like the calorie burn of exercise, but your heart rate and metabolism do rise slightly as your body works to cool itself, so a small number of calories are burned.
How this estimate is calculated
This calculator uses the standard MET (Metabolic Equivalent of Task) method used across exercise science: calories per minute = (MET × 3.5 × body weight in kg) ÷ 200. Passive sauna sitting is generally assigned a MET value of around 1.5, reflecting a mild increase over resting metabolism.
This is a rough estimate for general interest and planning purposes, not a precise measurement — actual energy expenditure varies with sauna temperature, humidity, individual physiology, and heart rate response. Always stay hydrated and limit sauna time according to your own tolerance and any relevant health guidance.