Sauna Calorie Calculator: How Many Calories Burned In Your Sauna

Calorie estimates referenced here are indicative only and reflect general energy expenditure associated with the body’s natural thermoregulatory response to heat. Short-term changes in body weight after sauna use are primarily related to fluid loss through sweating and are not a direct measure of fat loss. Infrared sauna use is not intended to replace physical activity or exercise and is best viewed as a complementary wellness practice. Individual responses vary depending on session conditions and personal physiology. This information is provided for general educational purposes only.

How To Use The Sauna Calorie Calculator

To use the calculator, enter your weight in kilograms, the length of each sauna session in minutes, and how many sessions you complete per week. The infrared sauna calorie calculator provides an estimate based on a metabolic equivalent value, known as MET, commonly used to compare energy expenditure across different activities.

For the purpose of this calculator, a MET value comparable to light walking has been applied. This is because heart rate responses during sauna bathing are often similar to those observed during gentle physical activity. The calculator estimates calories burned per minute, then multiplies this by session length and weekly frequency to provide an estimated total.

The calculator also includes an illustrative comparison, showing how long a person might need to run to expend a similar number of calories. This comparison is based on average estimates for running energy expenditure and is provided for general context only.

Special Considerations

The calorie burn figures generated by this calculator are estimates and will vary between individuals. Factors such as body composition, hydration status, heat tolerance, and overall fitness level can influence energy expenditure.

This calculator is intended for general informational purposes only and should not be used as a substitute for professional medical or fitness advice. If you have any health conditions or concerns, consult a qualified healthcare professional before beginning or changing any wellness routine.

Does Using a Sauna Burn Calories?

A common question is whether spending time in an infrared sauna burns calories. The short answer is yes, your body does expend energy while using a sauna — but the more important question is how much, and how meaningful that is in the context of overall health and weight management.

One of the key concepts often discussed in relation to weight change is calorie balance. In simple terms, if you consistently burn more calories than you consume, weight loss may occur. Conversely, consuming more calories than you burn can lead to weight gain. ^{(1; 2; 3; 4)}

For this article, we’ll use calorie balance as a general framework and explore the commonly asked question: how many calories do you burn in an infrared sauna?

Do You Burn Calories In An Infrared Sauna?

First, let’s explore the concept of calories. Calories are defined as the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius. ⁽⁵⁾

Energy is primarily produced in your cells. ^{(6; 7)} Most cells contain hundreds to thousands of mitochondria, which function as the energy-producing “factories” of your cells.

Within your mitochondria, the food you consume is ultimately converted into energy. Without going into too much detail, the calories from your diet are processed in your mitochondria, providing the energy your body needs to function.

When this energy-producing process is less efficient, it may contribute to health issues. Conversely, improving mitochondrial function supports overall health.

Certain types of intermittent stress can increase the size and number of mitochondria in your cells. ^{(8; 9)} This means your body can become more efficient at using the calories it receives.

Examples of intermittent stress include exercise, spending time at high altitudes (low-oxygen environments), and exposure to temperature extremes. Low-temperature stressors, such as ice baths, and high-temperature stressors, such as saunas, both fall into this category.

During high-temperature exposure, the body works to regulate its internal temperature. This thermoregulation requires energy, which results in additional calorie expenditure.

How Many Calories Are Burned In An Infrared Sauna?

Peer-reviewed studies have varying answers for how many calories are burned in a sauna, with some finding you’ll burn up to “600 kilo-calories” per half an hour, and others suggesting you’ll burn only "50 kilo-calories" per half an hour. 

Differences in sauna temperature, session structure, participant fitness level, hydration, and body composition all influence results. For this reason, calorie burn figures should be interpreted as approximate rather than precise.

The sauna calorie calculator uses available research to provide a general estimate based on body weight, session length, and frequency.

Study 1: 400 Kilocalories Per 40-Minutes

Four, 10-minute sauna sessions alternated with a 5-minute cooldown period, for a maximum of one hour, leads to a body-weight loss of 0.65 kg if you’re sedentary. ⁽¹⁰⁾ The study states that this body-weight loss is water weight and is never exclusively fat mass because of sweating.

Fortunately, calories burned were also measured to paint a more complete picture. Per 10-minute session, 73-134 kilocalories are burned. Taking an average of 100 kilocalories, that’s 400 kilocalories during a 1-hour period.

One methodological issue in this study is that there are cooldown periods of 5-minutes between sessions. Later sessions showed an increase in calories burned, so a straightforward 30-minute or 60-minute sessions almost certainly burns many more calories than 400. Another limit of this study is that sedentary individuals with a higher body mass and lower heat tolerance are used - these individuals will burn more calories during a sauna session than people with a normal weight.

Study 2: 495 To 1125 Kilocalories During 60 Minutes Of Total Sauna Time

A second study investigates how both male and female athletes respond to three 20-minute sauna sessions. ⁽¹¹⁾ A sauna temperature of 70 degrees Celsius is used, and participants get a 5-minute rest interval between the three sessions.

Fortunately, all participants were re-hydrated before being weighed again. That way, water losses can be separated from losses of other "bodily" tissues such as muscle and fat.

Women lost 0.39 kg of body weight and men 0.89 kg of body weight. The only downside of this study is that despite the rehydration efforts after a sauna session, the water weight of the participants didn’t return to normal.

But, assuming that just one-quarter of that weight loss originates from tissue, and half of that body mass consists of fat loss, then women lose 0.04 kg of body weight and men 0.11 kg. If 0.45 kg of body fat consists of 4,500 calories (1 gram of fat contains 9 kilocalories), then you’ll burn between 495 and 1125 kilocalories per 60-minute session.

That’s quite a nice number if you integrate infrared sauna sessions as an almost daily habit. You can also expect heavier fat losses from an infrared sauna compared to a traditional one because an infrared sauna is better able to increase the core temperature of your body.

Do keep in mind that these numbers are an oversimplified estimation on my part because differences in water weight prevented direct measurements of fat losses during this study.

Study 3: A 4% Drop In Body-fat Percentage

A study that Clearlight Infrared® Saunas was involved in was conducted by the Binghamton University on weight loss. This study concluded that regular Clearlight Infrared® Sauna sessions resulted in a 4% drop in body-fat percentage over a 4-month period.

Of course, there is no substitute for regular exercise and nutrition when it comes to weight loss, but there is no denying that these results are amazing for simply sitting in a Clearlight Infrared® Sauna on a regular basis. We chose to be involved in this study because we believe in providing people with the best life possible.

Let us put these studies into more context, to help paint a better picture of how many calories are burned in a sauna session, and ultimately if sauna benefits fat loss.

Intermittent Heat Exposure And Appetite

There’s more to the story of burning calories than just the time you spend in a sauna though. Temperature stress also gives you feelings of well-being and reduces hunger - at least that has been shown in animal studies. ⁽¹²⁾ Some human studies show the same picture. ^{(13; 14)}

You’ve probably noticed yourself that you’re less hungry if it’s summertime. Not only does the body need fewer calories to stay warm, but the body also actively lowers calorie intake to avoid overheating. Heat is a byproduct of the energy-creation process of your mitochondria. Therefore, slowing these processes down by decreasing hunger allows you to burn more calories overall.

Factors That Influence Energy Expenditure in a Sauna

The amount of energy expended during a sauna session varies between individuals. Factors that may influence this include body weight, heat tolerance, hydration status, session duration, and overall fitness level.

Because these variables differ from person to person, calorie expenditure during sauna use cannot be standardised.

Estimating Calories Burned During Sauna Use

We hope our free sauna calorie calculator has given you a good estimation of how many calories are burned in infrared sauna sessions.

Sauna use offers a range of potential wellness benefits, including relaxation and cardiovascular support. While energy expenditure does occur, it should not be considered a substitute for physical activity or balanced nutrition.

Shorter, consistent sessions can still provide meaningful benefits. As with any wellness practice, listening to your body and prioritising comfort and safety is key.