SnapCalorieBurn — free MET-based calorie calculators
30 min yoga burns 89–156 cal (hatha) or 148–260 cal (power yoga). 130 lb = 89, 155 lb = 105, 230 lb = 156 cal. Free weight table + MET formula.
A 30-minute yoga session burns approximately 89–156 calories at hatha pace — 130 lb burns ~89 cal, 155 lb burns ~105 cal, 230 lb burns ~156 cal. Power yoga (MET 5.0) raises the burn to 148–260 cal.
A 30-minute yoga session is the most common class length for online and app-based practices. It allows enough time for a proper warm-up, 15–20 minutes of active postures, and a brief cooldown or savasana. At this duration, you can work through a meaningful sequence that builds both strength and flexibility while maintaining enough flow to keep your heart rate moderately elevated.
Standard yoga burns about half the calories of walking briskly for 30 minutes. However, power yoga and ashtanga styles (MET 5.0–6.0) can burn 125–220 calories in 30 minutes, approaching the calorie output of moderate cycling.
It pairs excellently with higher-intensity exercise like running or cycling as an active recovery modality.
Direct answer: 30 minutes of yoga burns an estimated 89–156 calories, depending on body weight (180 lb / 82 kg: ~123 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) | ~89 cal |
| 155 lb (70 kg) | ~105 cal |
| 180 lb (82 kg) | ~123 cal |
| 205 lb (93 kg) | ~140 cal |
| 230 lb (104 kg) | ~156 cal |
Example: At MET 3, a 180 lb (82 kg) person doing 30 minutes of yoga burns approximately 123 calories: 3 × 82 × 0.50 h ≈ 123 kcal.
There is no single universal calorie figure for this activity. At 180 lb (82 kg) and the same 30 minutes:
| Style / effort | MET | Estimate |
|---|---|---|
| Hatha / restorative | 2.5 | ~103 cal |
| Vinyasa / flow | 4 | ~164 cal |
| Ashtanga / power yoga | 5 | ~205 cal |
| Bikram / hot yoga | 5.5 | ~226 cal |
An estimated 89–156 calories, depending on body weight. A 180 lb (82 kg) person burns about 123 kcal, calculated as MET 3 × 82 kg × 0.50 hours.
About 4.1 kcal per minute for a 180 lb (82 kg) person, or 1.5 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 89 kcal here versus 156 kcal for a 230 lb person — a 75% 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.