SnapCalorieBurn — free MET-based calorie calculators
15 min of yoga burns 44–78 calories: 130 lb = 44 cal, 155 lb = 53 cal, 230 lb = 78 cal. Hatha vs power yoga compared with weight tables and MET formula.
A 15-minute yoga session burns approximately 44–78 calories: a 130 lb (59 kg) person burns ~44 cal, a 155 lb (70 kg) person burns ~53 cal, and a 230 lb (104 kg) person burns ~78 cal at standard hatha pace.
Fifteen minutes of yoga is ideal for a morning wake-up routine or a quick midday stretch. Sun salutation sequences in particular combine strength, flexibility, and light cardio in a time-efficient flow that elevates heart rate more than static poses.
Fifteen minutes of hatha yoga burns roughly the same as 15 minutes of slow walking. Power yoga and vinyasa flow increase the MET to 4.0–5.0, bringing the burn closer to brisk walking. Hot yoga (Bikram) can push MET values to 5.0+ due to thermoregulation demands.
Use 15-minute yoga as a daily non-negotiable habit. Morning yoga improves posture and mental clarity for the day ahead.
Direct answer: 15 minutes of yoga burns an estimated 44–78 calories, depending on body weight (180 lb / 82 kg: ~62 kcal). Intensity assumed: General studio class (mixed pace) (MET 3). This is an estimate, not a measurement.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~44 cal |
| 155 lb (70 kg) | ~53 cal |
| 180 lb (82 kg) | ~62 cal |
| 205 lb (93 kg) | ~70 cal |
| 230 lb (104 kg) | ~78 cal |
Example: At MET 3, a 180 lb (82 kg) person doing 15 minutes of yoga burns approximately 62 calories: 3 × 82 × 0.25 h ≈ 62 kcal.
There is no single universal calorie figure for this activity. At 180 lb (82 kg) and the same 15 minutes:
| Style / effort | MET | Estimate |
|---|---|---|
| Hatha / restorative | 2.5 | ~51 cal |
| Vinyasa / flow | 4 | ~82 cal |
| Ashtanga / power yoga | 5 | ~103 cal |
| Bikram / hot yoga | 5.5 | ~113 cal |
An estimated 44–78 calories, depending on body weight. A 180 lb (82 kg) person burns about 62 kcal, calculated as MET 3 × 82 kg × 0.25 hours.
About 4.1 kcal per minute for a 180 lb (82 kg) person, or 0.8 kcal per kilogram of body weight across the whole session.
Because the MET formula scales directly with body mass: a 130 lb person burns about 44 kcal here versus 78 kcal for a 230 lb person — a 77% spread for the identical session.
From the 2024 Adult Compendium of Physical Activities, the reference database of measured MET intensities for physical activities. Every figure on this page uses that value in the formula Calories = MET × body weight (kg) × duration (hours).
They are estimates from population averages, not measurements. Individual results commonly land within about ±15% of the figure shown; actual intensity and pace, body composition and fitness, terrain and technique all shift the real number. The values are gross calories, so they include the energy you would have burned at rest.
Open the yoga calorie calculator to enter your own weight, intensity and duration.