Sauna Calories Calculator: How Many Calories Do You Burn in a Sauna?

A typical 30-minute sauna session burns approximately 75-150 calories for an average adult, depending on body weight and sauna temperature. This is roughly equivalent to a brisk 15-minute walk.

Use our sauna calories calculator below to estimate your personal burn.

The number of calories you burn in a sauna depends on several factors like your weight, the type of sauna you’re using, and how long you stay in. While it won’t replace a good workout, a sauna session can add to your daily calorie burn through the heat’s effect on your body.

Medical Disclaimer The information provided in this article is for educational purposes only and is not intended as medical advice. This content has been reviewed for medical accuracy, but individual calorie burn varies significantly based on body composition, metabolism, and sauna type. Always consult with a qualified healthcare professional before starting any new health regimen, including the use of saunas, especially if you have cardiovascular conditions, diabetes, or take medications affecting heart rate or blood pressure. The author and publisher of this content are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures described in this article.

Sauna Calories Calculator

I have come up with this Sauna calories burned calculator after extensive research. I have consulted some of the industry’s top health professionals to be as close as possible with the real world figures.

Please note: The calorie estimates provided by this calculator are approximate and may not reflect the exact number of calories burned. For more accurate results, consider consulting with a fitness professional or using a specialized calorie tracker.

Our calculator uses metabolic data from peer-reviewed research, including a study by Podstawski et al. (2019) published in BioMed Research International, which found participants burned 73-134 calories per 10-minute sauna session depending on body mass and session number.¹

How to Use the Sauna Calories Calculator?

Follow these steps to use the sauna calories burned calculator effectively:

1. Enter your height in feet and inches.
2. Input your weight in pounds.
3. Enter Your age in years.
4. Select sauna type: Choose the type of sauna you’re using (infrared, electric or wood-fired sauna).
5. Session duration: Type in how long your sauna session lasts in minutes.
6. Calculate: Click on “Calculate Calories” to get your estimated calories burned and also your BMR.

The result will provide an estimate of the calories you burned during your sauna session. Keep in mind that individual factors such as metabolism and body composition can influence the actual calories burned.

• Our Other Calculators:
  • Sauna Heater Size Calculator
  • Sauna Duration Calculator

How Does Using a Sauna Burn Calories?

Does Sauna Burn Calories?

Yes, saunas do burn calories through increased heart rate and metabolic activity. Your body works harder to regulate temperature, elevating your metabolic rate by 25-33% above resting levels. [Leppäluoto et al. (1986)]²

How Does the Sauna Burn Calories?

Let’s try to understand how do saunas burn calories.

Sitting in a hot sauna causes several responses in your body:

• As your body works to pump blood to the skin to release heat, it results in increased heart rate & blood circulation, and blood vessel dilation.

• Your core body temperature rises, triggering your body’s stress response to heat exposure.

• Heavy sweating begins within minutes, resulting in the loss of fluids and electrolytes, thereby burning calories. Make sure to wear sauna-appropriate clothing like, some loose, lightweight, minimal attire that allows vigorous sweating.

• Your basal metabolic rate, or the number of calories you burn at rest, also goes up in order to produce more energy to cope with the heat.

Expert Tip: Gentle stretching or deep breathing in the sauna may raise your calorie burn slightly.

Using a sauna while fasting can potentially increase your metabolic rate and calorie burn even further.

I remember my first time in a sauna. I was both curious and skeptical about the health benefits, especially the popular claim of significant calorie burn. Like many, I wondered: Just how effective could sitting in a heated room be for weight loss?

Now that we’ve seen how saunas contribute to calorie burning, let’s look into the factors that affect this process.

Factors Affecting How Many Calories Can you Burn in a Sauna

Let’s explore the carious factors which uniquely influence how many calories can you burn in a sauna:

A. Sauna Type

In a traditional sauna, you can expect to burn around 1.5-2 times more calories compared to sitting at room temperature.

Infrared saunas operate at lower air temperatures (120-150°F) but may produce similar cardiovascular responses and calorie burn to traditional saunas through direct heating of body tissues. Explore our expert picks for the Best Infrared Saunas this year.

For sauna newbies, I have got this detailed guide on what is a sauna.

Even portable saunas may help you burn some calories.

B. Individual factors

An individual’s unique characteristics significantly impact the calories burned in a sauna session. These include:

1. Body Composition & Weight

Your body composition significantly influences how many calories you burn in a sauna. The more you weigh, the more calories you’ll burn.

Plus, having more muscle mass increases your burn rate since muscle requires more energy to maintain temperature.

2. Age

Younger individuals tend to burn more calories in a sauna than older individuals. This is because the basal metabolic rate and heat tolerance decrease with age.

One study found those under 30 burned over twice as many calories as those over 50 during 15-minute sauna sessions.

3. Health Status & Medications

Certain health conditions like heart disease, high blood pressure, and diabetes may limit heat tolerance and calorie expenditure in a sauna.

Medications that affect hydration, thermoregulation, or heart rate can also influence calorie burn.

4. Sauna Duration and Frequency

Most studies show the greatest calorie expenditure occurs during sauna sessions lasting 30-60 minutes.

A 2019 study published in BioMed Research International found men burned an average of 73 calories during their first 10-minute sauna session, increasing to 134 calories during their fourth 10-minute session as their metabolic adaptation improved. [1]

Using the sauna more frequently also boosts calorie burn over time. With consistent daily sauna use, your body adapts to the heat stress, burning more energy through each session.

One study found participants using the sauna 5 times per week burned twice as many calories versus 3 times per week.

5. Sauna Temperature

How hot a sauna is directly impacts your body’s physiological response and the number of calories you burn.

Finnish research shows traditional saunas operating at 80-100°C (176-212°F) produce heart rate elevations to 100-150 beats per minute, similar to moderate exercise³. The metabolic response correlates with both temperature exposure and individual heat tolerance levels.

However, prolonged exposure to high temperatures is not recommended as they can cause discomfort and health risks.

Before & After Sauna Protocol for Maximum Calorie Burn

Follow these steps before and after to support your sauna–calorie goals.

Before Your Session:

• Stay well hydrated 2-3 hours before
• Light meal 1-2 hours before (avoid heavy meals)
• Light warm-up exercises can increase metabolic rate
• Wear appropriate clothing (lightweight, breathable)

After Your Session:

• Cool down gradually for 10-15 minutes
• Replenish with electrolyte-rich fluids
• Wait at least 30 minutes before eating
• Light stretching can help maintain elevated metabolism

Misconceptions and Realities of Weight Loss in Saunas

Let’s be real about what a sauna can and can’t do for your weight loss journey.

While you’ll see the scale drop after a sauna session, understand that this is primarily water weight – it’ll return once you rehydrate. Think of sauna sessions as a complement to your fitness routine, not your primary weight loss strategy.

Here’s a reality check: A 30-minute sauna session burns roughly half the calories of a brisk walk, making it a supplement to, not replacement for, physical activity. Activities like HIIT or strength training torch significantly more calories and build muscle too.

In my personal experience, regular sauna sessions enhanced my overall fitness routine, but they worked best alongside proper diet and exercise – not as a replacement.

Let’s visualize how sauna sessions compare with other activities in terms of calorie burn.

Below is an infographic showing the average calories burned in 30 minutes of sauna use, running, and swimming. Please note, these are approximate figures and can vary based on individual factors.

With these realities in mind, let’s explore some essential tips for safe and effective sauna use.

Tips for Safe and Effective Sauna Use

Using a sauna can be an enjoyable way to promote relaxation and support your overall health and wellness goals.

However, it’s important to use saunas safely, especially if you’re hoping to lose weight.

Here are some tips:

1. Stay Hydrated: Prolonged sauna sessions and excessive sweating can lead to dehydration. To support your body’s weight loss efforts and overall well-being, remember to stay hydrated while using a sauna.

2. Track sauna duration and temperature using a timer and thermometer: Be mindful of how long you sit in the sauna. Start with sessions of 10-15 minutes and slowly work your way up to 20-30 minutes max as your body adapts.

Higher temperatures increase the risk of overheating. Stay within the sauna manufacturer’s recommended time and temperature ranges.

3. Cool down: After exiting the sauna, give your body 20-30 minutes to gradually cool down before taking a cold shower.

4. Consult your physician: Those with health conditions like diabetes, high blood pressure, and heart problems should consult their physician before starting sauna use for weight loss. Pregnant women should avoid saunas.

Following these sauna usage and safety tips will help you lose weight safely while minimizing the risk of dehydration, overheating, and other side effects.

Be patient & consistent, and listen to your body.

---

Frequently Asked Questions

---

Conclusion

While saunas can give your calorie burn a temporary boost, they aren’t a replacement for diet and exercise. Use them as an enhancement to your fitness routine, not the main strategy.

Stay hydrated, time your sessions, and know that saunas supplement—rather than replace—exercise and diet.

---

Resources

1. Podstawski, R., Borysławski, K., Clark, C. C. T., Choszcz, D., Finn, K. J., & Gronek, P. (2019). Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications. BioMed research international, 2019, 7535140. https://doi.org/10.1155/2019/7535140 ↩︎
2. Leppäluoto, J., Tuominen, M., Väänänen, A., Karpakka, J., & Vuori, J. (1986). Some cardiovascular and metabolic effects of repeated sauna bathing. Acta physiologica Scandinavica, 128(1), 77–81. https://doi.org/10.1111/j.1748-1716.1986.tb07952.x ↩︎
3. Heinonen, I., & Laukkanen, J. A. (2018). Effects of heat and cold on health, with special reference to Finnish sauna bathing. American journal of physiology. Regulatory, integrative and comparative physiology, 314(5), R629–R638. https://doi.org/10.1152/ajpregu.00115.2017 ↩︎

---