Find How Many Calories You Can Burn in a Sauna

The calories you burn in a sauna depend on your weight, time spent, and heat level. On average, a 30-minute session can burn roughly 100 to 300 calories, similar to a light walk. Most of the weight lost during that time is water, so it’s important to rehydrate afterward.

You can find here the number of calories you can burn in a sauna with our expert calculator. Learn about the health benefits of saunas and start burning those extra calories today!

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

• Sauna intensity: Saunas come in different intensities, typically ranging from low (around 150°F) to high (around 195°F). Higher-intensity saunas will generally lead to a higher calorie burn.
• Duration of your sauna session: The longer you stay there, the more calories you’ll burn. However, listen to your body and do not overdo it sparingly, especially if you’re not accustomed to saunas.
• Your body composition and fitness level: People with muscle mass tend to burn more calories at rest and during activity, including sauna sessions. Additionally, more fit people will have higher heart and metabolic rates during sauna use, leading to a more significant calorie burn.

Here’s a general estimate of the number of calories you can burn in a 20-minute sauna session based on intensity:

• Low-intensity sauna: 300-400 calories
• Moderate intensity sauna: 400-500 calories
• High-intensity sauna: 500-600 calories

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

It’s important to note that saunas are not a weight loss miracle. You should combine sauna use with a healthy diet and regular exercise to lose weight.

How to calculate calories burned in a sauna

Calories burned in a sauna = [(MET value x 3.5 x body weight in kg) / 200] x duration of sauna session in minutes

Where:

• MET value: A MET represents the proportion of your active metabolic rate compared to your inactive metabolic rate. Sitting quietly is assigned a MET value of 1, and the MET value for sauna use is typically around 1.5-2.5, depending on the temperature and humidity levels.
• 3.5: This constant represents the amount of oxygen consumed per kilogram of body weight per minute during physical activity.
• Body weight in kg: To convert pounds to kilograms, divide your weight in pounds by 2.205.
• 200: This constant represents the number of calories burned per minute during moderate-intensity physical activity for a person who weighs 70 kg (154 pounds).
• Duration of sauna session in minutes: This is the length of time that you spend in the sauna.

So, to use this formula, you would first calculate your MET value based on the temperature and humidity levels in the sauna. Then, convert your weight to kilograms and plug it into the formula along with the other constants and the duration of your sauna session. Here’s an example calculation:

You may also like our article about Sauna Weight Loss Calculator: Your Guide to Shedding Pounds.

Let’s say you weigh 150 pounds (68 kg) and you spent 30 minutes in a sauna with a MET value of 2.0:

Calories burned in a sauna = [(2.0 x 3.5 x 68) / 200] x 30 Calories burned in a sauna = (238 / 200) x 30 Calories burned in a sauna = 1.19 x 30 Calories burned in a sauna = 35.7

Therefore, according to this formula, you would have burned approximately 35.7 calories during your 30-minute sauna session.

Importance of considering factors such as body weight, Time spent in the sauna temperature

The Benefits of a Sauna Workout 

Do you want to add a sauna session to your workout routine? If so, you may wonder how many calories you can burn in a sauna. The answer depends on the duration and intensity of your session.

Whether you want to lose weight or just want to relax and detoxify, incorporating a sauna workout into your fitness regimen offers numerous benefits.

Drinking plenty of water before, during, and after your sauna session is essential to replace lost fluids from sweating and prevent dehydration.

Understanding the Risks and Side Effects of Saunas 

Common Risks:

• Dehydration: Saunas cause profuse sweating, leading to rapid water loss. Dehydration can cause dizziness, lightheadedness, nausea, and, in severe cases, heat stroke. Always stay hydrated before, during, and after sauna use.
• Overheating: The intense heat can be overwhelming for some, especially those unaccustomed to saunas. Overheating can lead to headaches, fatigue, confusion, and, in extreme cases, heat stroke. Start with short sessions and listen to your body.
• Blood pressure fluctuations: Saunas can raise or lower blood pressure depending on individual factors. People with existing cardiovascular conditions should consult their doctor before using saunas.
• Skin concerns: The dry heat can irritate sensitive skin or exacerbate existing skin conditions like eczema or psoriasis. If you have problems, talk to your doctor or dermatologist before using a sauna.

Less common risks:

• Fainting: The combination of heat and changes in blood pressure can lead to fainting, especially in individuals with underlying medical conditions. Be cautious and stop immediately if you feel lightheaded or dizzy.
• Respiratory issues: The dry heat can irritate the airways, causing coughing, wheezing, or difficulty breathing. Individuals with asthma or other respiratory conditions should avoid saunas or consult their doctor first.
• Pregnancy risks: The heat can be harmful to developing fetuses, so pregnant women should avoid saunas altogether.

Furthermore, some individuals may experience skin irritation from the high temperatures of infrared or traditional saunas, so it’s best to take breaks every 15 minutes to avoid these issues.

Myth vs Reality: Sweat Does Not Equal Fat Loss

If you have ever hopped out of a sauna feeling lighter and thought wow, I must have melted something in there, you are not alone. Sweating feels like work, so it is easy to assume the calories are pouring out with it.

Truth check time. Sweat is mostly water leaving your body, not fat magically disappearing into sauna mist.

Quick Breakdown

Myth	Reality
Saunas melt body fat	Saunas raise your heart rate and can bump metabolism a bit, but actual fat loss comes from burning more calories than you eat over time
More sweat means more fat gone	More sweat usually just means your body is cooling itself, not torching fat
One sauna session can replace a workout	Saunas support recovery, not fitness training

Think of sweat as your built in AC system, not a fat eraser. It is basically your body saying hey, I am hot, let me cool down fast.

That said, saunas are still helpful for relaxation, muscle recovery, and boosting circulation. They just are not a shortcut to abs, no matter how determined you look sitting in there.

Why Your Body Burns More Calories in Heat (Simple Science Guide)

Let us make this easy, kind of like explaining biology to a friend who zoned out in class back in the day.

When you sit in a sauna, heat puts your body under gentle stress. Nothing dramatic, you are just asking your body to work a bit harder. Here is what happens inside:

• Your heart rate climbs because your body is trying to cool itself
• Blood flow increases, moving warm blood to your skin to release heat
• Your system has to work to maintain core temperature, a process called thermal regulation
• All that internal activity means your body uses slightly more energy than usual

So yes, you do burn calories in a sauna, but the main reason is your body hustling to keep things in balance, not because fat cells are dissolving in the steam.

Kind of cool how your body behaves like its own thermostat, right?

Sauna Habits Checklist for Better Results

If you want to get the most out of your sauna time without feeling wiped out or dehydrated, a little planning goes a long way.

Here is a simple checklist to follow:

✅ Drink water before and after
✅ Eat a balanced snack if you are prone to feeling dizzy
✅ Start with shorter sessions and build up gradually
✅ Listen to your body and step out if you feel light headed
✅ Aim for consistent sessions rather than marathon attempts
✅ Track how you feel after each visit, energy, sleep, muscle soreness

You do not need to turn sauna time into a sport. Focus on feeling good, not proving something. Most people see better results by staying consistent and paying attention to how their body responds.