Do You Know How Many Calories Do You Burn in a Sauna?

Sitting in a steamy sauna feels excellent, especially after a workout. But did you know using a sauna can also help you burn extra calories? I recently started hitting the sauna at my gym and was curious about exactly How Many Calories You Burn in a Sauna. After doing some research, here’s what I found out.

While saunas can help burn some calories and boost metabolism, their primary benefit lies in relaxation and overall well-being. They can be a valuable part of a healthy lifestyle but should be more than just relied upon for rapid weight loss.

The sauna, long revered for its relaxation and health benefits, has also sparked curiosity about its potential as a calorie-torching tool. While it won’t replace your gym session, the answer is surprisingly intriguing, and it boils down to a personalized dance between your body and the heat.

Unmasking the Calorie Countdown:

Let’s shed the sauna’s mystical veil and delve into the science. In its quest to combat the scorching temperatures, your body ramps up its metabolic rate – the engine that burns calories for energy. Studies suggest this can rise by 20%, pushing your body to work harder than usual to stay calm.

But here’s the twist: the exact calorie burn depends on various factors. Duration, sauna temperature, body composition, and fitness level play their part.

A 150-pound person, for instance, might burn around 68 calories in a 30-minute session at moderate heat, while someone with more muscle mass could torch closer to 100 calories.

How Many Calories Do You Burn in a Sauna

The number of calories you burn in a sauna depends on several factors, including:

• The duration of your sauna session: The longer you stay in, the more calories you burn. However, listening to your body and not overdoing it is essential, especially if you’re new to saunas.
• The temperature of the sauna: Higher temperatures will lead to a higher calorie burn. However, it’s essential to choose a temperature you’re comfortable with and avoid exceeding safe limits.
• Your body composition: People with muscle mass tend to burn more calories at rest and during activity, including sauna sessions.
• Your overall fitness level: Fitter people tend to burn more calories at rest and during activity, including sauna sessions.

Here’s a general range of calorie burn you can expect during a sauna session:

• 10-minute session: 50-80 calories
• 20-minute session: 100-160 calories
• 30-minute session: 150-240 calories

Sauna Calories Burned Calculator

It’s important to note that these are just estimates, and your calorie burn may vary.

Learn more about the perfect blend of technology and wellness in our latest article, “Sauna Weight Loss Calculator: Your Guide to Shedding Pounds,” on Hot Tub Patio’s blog.

Additional tips for maximizing your calorie burn in a sauna:

• Drink plenty of water before, during, and after your sauna session. This will help to prevent dehydration, which can be dangerous in a hot environment.
• Avoid strenuous activity before or after your sauna session. This can put additional strain on your heart.
• Cool down gradually after your sauna session. Don’t jump into a cold pool or shower immediately.

Find the calculations behind sauna calorie burning using the Sauna Calories Burned Calculator on Omni Calculator.

Why Saunas Burn Calories at All

A sauna doesn’t burn calories because you’re moving.
It burns calories because your body is fighting heat stress.

Here’s what’s happening inside:

• Your heart rate rises to push blood toward the skin
• Your body activates cooling mechanisms, mainly sweating
• Your metabolic rate increases slightly to maintain core temperature

Research often shows metabolism rising by 10–20% during heat exposure. That’s meaningful, just not extreme.

This is why calorie burn happens even though you’re sitting still.

Factors That Change Your Sauna Calorie Burn

No two sauna sessions burn the same number of calories. These variables matter most:

Session Length

Longer exposure means more energy used, but only up to a safe point.

• 10 minutes: ~30–60 calories
• 20 minutes: ~50–120 calories
• 30 minutes: ~100–150 calories

For guidance on safe timing, this breakdown on how long you should stay in a sauna is worth reading.

Sauna Temperature

Typical sauna ranges:

• 150°F to 195°F (65°C–90°C)

Higher heat raises heart rate faster, but extreme heat doesn’t automatically mean better results. Comfort and safety matter more than max temperature.

You can explore ideal ranges in this detailed look at sauna temperature.

Body Weight & Muscle Mass

• Heavier bodies burn more calories at rest
• More muscle slightly increases energy demand during heat exposure

This explains why calorie estimates vary widely between people.

Visit For more reading about Healing in Style by Hot Tub Patio and more information about Saunas.

The Hot List: Sauna Benefits

• 1. Boost Your Burn: 30 minutes of sauna bliss can torch between 300 and 600 calories. Think of it as a sweat session without the treadmill.
• 2. Heart Hero: Regular sauna visits are like a gym for your heart, improving circulation and potentially lowering heart disease risk, says the Journal of the American Medical Association.
• 3. Effortless Slimming: Imagine losing 4% body fat without changing your diet or exercise. A study from Binghamton University shows sauna sessions might just be your lazy-day weight loss strategy.
• 4. Detox Deluxe: Sweat out the bad stuff! Saunas can help your body bid farewell to toxins, including heavy metals and chemicals.
• 5. Muscle Mender: Do you have post-workout aches? Saunas can accelerate muscle recovery, making them a favorite for fitness enthusiasts.
• 6. Sauna Suits Craze: These sweat-inducing suits mimic sauna benefits, amplifying your workout’s calorie-burning power. Just remember to stay hydrated!
• 7. Stress-Buster: Wave goodbye to stress as saunas boost endorphins, your body’s natural mood elevators, promoting relaxation and mental well-being.
• 8. Cultural Phenomenon: From Finland’s steamy saunas to Korea’s jjimjilbangs, the world loves a good sweat. Each culture adds its unique flair to the ancient tradition of saunas.

Duration, Temperature, and Individual Differences

How many calories you burn in a sauna mainly comes down to time, heat, and your body.

Duration matters most.
Most people burn roughly 50–150 calories in 15–30 minutes, depending on body weight and metabolism. Staying longer doesn’t always mean better results. Push it too far, and the risk shifts from calorie burn to dehydration or heat exhaustion.

Temperature increases demand, not magic.
Hotter saunas raise your heart rate as your body works to cool itself, which slightly boosts calorie burn. Typical sauna temperatures sit between 150°F and 195°F (66°C–90°C). Staying within this range delivers benefits without unnecessary strain on your heart.

Your body is the wildcard.
Age, fitness level, muscle mass, heat tolerance, and how easily you sweat all affect results. Some people soak a towel in minutes, others barely sweat at all. The best sauna routine is one that matches how your body responds, not someone else’s.

Sauna vs Exercise: How Do They Really Compare?

A sauna session can feel intense, but physiologically it’s closer to light activity.

Rough Calorie Comparison (30 minutes)

Activity	Estimated Calories
Sauna	100–150
Brisk walking	140–180
Jogging	250–400
HIIT	300–500+

Exercise burns more because:

• Muscles actively contract
• Metabolism stays elevated afterward (afterburn effect)

Saunas don’t replace workouts, but they complement recovery, especially after training. Many athletes combine both, as explained in this guide to sauna before or after workout.

Myths and Misconceptions

One of the most pervasive myths surrounding saunas is the belief that they are a miracle solution for burning calories and shedding weight. While it’s true that you sweat profusely in a sauna, this immediate weight loss is primarily water weight rather than fat burn.

Perspiring heavily can make it seem like you’ve achieved significant progress on the scale, but these pounds will be quickly regained once you rehydrate.

Another common misconception is that simply sitting in a sauna elevates your metabolism enough to mimic cardiovascular exercise. While your heart rate increases due to heat exposure, resulting in some calorie burn, it’s far from equivalent to activities like running or cycling.

Don’t let this myth deter you from hitting the gym; saunas should be considered complementary to an active lifestyle rather than a replacement for physical fitness routines.

Understanding these misconceptions allows you to approach sauna use with clearer expectations. Instead of seeing it as a weight loss tool, appreciate its benefits muscle relaxation and stress reduction knowing that any caloric expenditure is modest at best.

This nuanced perspective empowers informed choices about incorporating saunas into your wellness regimen without falling prey to exaggerated claims.

Why Sauna Weight Loss Feels Faster Than It Is

This is where confusion happens.

When you leave a sauna:

• You’re lighter
• Your clothes are soaked
• The scale may drop

That weight is mostly water, not fat.

Fat loss requires a calorie deficit over time. Saunas help indirectly by:

• Supporting recovery so workouts stay consistent
• Reducing stress, which affects appetite and hormones
• Improving circulation and sleep quality

For a clearer picture, this explainer on how much weight you can lose in a sauna separates fact from illusion.

Heart Rate Effects: Why It Feels Like Cardio

Many people are surprised to see their heart rate climb in a sauna.

It’s common for heart rate to reach:

• 100–150 bpm, similar to brisk walking

But the reason matters.

Your heart isn’t responding to muscle demand.
It’s responding to heat stress, pushing blood toward the skin for cooling.

That’s why saunas can feel intense even without movement, and why moderation matters, especially if you have heart conditions. For safety basics, review this sauna safety guide.

Common Myths About Sauna Calorie Burn

“Saunas burn 500+ calories per session”

That number is usually exaggerated or based on extreme conditions. For most people, it’s not realistic.

“Sweating equals fat loss”

Sweat equals fluid loss. Fat loss comes later, through recovery and consistency.

“Longer is always better”

Extended sessions increase dehydration risk without proportional calorie benefits.

Understanding these myths helps set realistic expectations and safer habits.

How to Use Saunas Smarter for Weight Goals

If fat loss is part of your plan, use the sauna as a support tool, not the main strategy.

Best practices:

• Use the sauna after workouts for recovery
• Keep sessions 15–30 minutes
• Hydrate before and after
• Combine with strength training and cardio

Some people track estimates using tools like a sauna calories calculator to stay grounded in reality.

The Real Value of Sauna Sessions

Calories burned in a sauna are modest, but the benefits aren’t.

People keep coming back because saunas:

• Reduce muscle soreness
• Improve relaxation and sleep
• Support cardiovascular conditioning
• Create a ritual that reinforces healthy habits

When used consistently and safely, saunas amplify the results of an active lifestyle rather than replacing it.

Hot Tub Patio: Your Sauna Sanctuary Awaits:

We understand the allure of the sauna experience. That’s why we offer a curated selection of premium saunas, from traditional wood-burning models to sleek, modern electric options. We believe in crafting the perfect sauna journey for every sauna lover, tailored to their preferences and needs.

So, the next time you step into a sauna, remember: it’s not just about the calories. It’s about embracing a holistic wellness ritual, shedding stress and toxins, and emerging invigorated and renewed. And when you’re ready to create your own personal sauna sanctuary, Hot Tub Patio is here to guide you every step of the way.

You can refer to the detailed information available at the Mayo Clinic to learn more about the science behind infrared saunas and their potential benefits.

Ready to unlock the power of the sauna? Let’s sweat it out together!

FAQs:

Can I burn fat just by sitting in a sauna?
You burn some calories, but meaningful fat loss still requires exercise and diet.

Is it okay to use the sauna every day?
Yes for many people, as long as sessions are moderate and hydration is maintained.

Does a hotter sauna burn more calories?
Slightly, but higher heat increases risk faster than benefits.

What’s the best time to use a sauna for weight goals?
After workouts, when it supports recovery and consistency.

How many calories do you burn in a sauna for 30 minutes?

Most people burn about 100 to 150 calories in a 30-minute sauna session. The exact number depends on your body weight, heat level, and how hard your body works to cool itself.

Are saunas good for weight loss?

Saunas can support weight loss, but they don’t cause major fat loss on their own. They help with relaxation, recovery, stress reduction, and consistency, which can indirectly support better workout and lifestyle habits.

How long in the sauna to burn 500 calories?

For most people, burning 500 calories in a sauna alone isn’t realistic or safe. That level of calorie burn usually requires intense physical activity, not passive heat exposure.

What do 20 minutes in the sauna do?

A 20-minute sauna session can:

• Raise your heart rate similar to light cardio
• Promote sweating and temporary water weight loss
• Relax muscles and reduce soreness
• Improve circulation and mental relaxation