Find How Many Calories You Can Burn in a Sauna

Please find out the surprising 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.

[wps_youtube url=”https://youtu.be/_G2M0MkJsgI” responsive=”yes” autoplay=”yes”]

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

Final Verdict:

Saunas can be a valuable tool for overall health and well-being, offering potential benefits like relaxation, stress reduction, and pain relief. However, their role in weight loss is limited and shouldn’t overshadow the importance of a healthy diet and regular exercise.

[wps_alert type=”primary”]If you want to try saunas, consult your doctor if you have any health concerns. Start slow and listen to your body, staying hydrated and avoiding dehydration. Remember, saunas are best enjoyed as part of a healthy lifestyle, not as a shortcut to weight loss goals.[/wps_alert]

FAQs:

Do you actually burn calories in the sauna? Yes, you can burn calories in the sauna through sweating.

Is a sauna good for losing weight? A sauna can aid in weight loss as a part of an overall healthy lifestyle, but it is not a substitute for diet and exercise.

Is sauna equal to cardio? No, sauna is not equal to cardio, a form of physical activity that raises the heart rate and helps burn calories.

Does sauna boost metabolism? There is evidence that sauna may boost metabolism, but further research is needed.

Is it OK to go to the sauna every day? It is generally safe to use a sauna daily, but it is recommended to talk to a doctor first, especially if you have any underlying health conditions.

Does the sauna make you look thinner? A sauna can make you look thinner temporarily by reducing water weight, but it does not have a lasting effect on body fat.

Does sweating burn belly fat? No, sweating does not burn belly fat directly, as fat loss is a complex process that requires a caloric deficit from diet and physical activity.