30 minutes of
yoga
105 kcal 30 minutes of yoga burns approximately 105 calories for a 70 kg adult, based on a MET value of 2.85. Heavier bodies burn proportionally more: 135 kcal at 90 kg, 165 kcal at 110 kg.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
MET 2.85 × 3.5 × 70 kg ÷ 200 = 3.49 kcal/min × 30 min = 105 kcal
Source—2024 Adult Compendium of Physical Activities—ACSM energy equation—retrieved 2026-07
How this is worked out
- Take the MET value for yoga from the 2024 Adult Compendium of Physical Activities: MET 2.85, the median of its 8 measured variations (MET 2–8).
- Convert MET to a rate using the ACSM relationship: multiply by 3.5, then by body mass in kilograms, then divide by 200. That gives kilocalories per minute.
- Multiply the rate by the number of minutes actually spent.
- Round to whole kilocalories. Nothing else is applied — no age factor, no sex factor, no proprietary adjustment, because the underlying data does not support one.
kcal/min = MET × 3.5 × mass(kg) ÷ 200 kcal = kcal/min × minutes 2.85 × 3.5 × 70 ÷ 200 = 3.49 kcal/min 3.49 × 30 min = 105 kcal
30 minutes of yoga, by body weight
| Body weight | 30 minutes | Per minute |
|---|---|---|
| 50 kg (110 lb) | 75 | 2.5 |
| 60 kg (132 lb) | 90 | 3.0 |
| 70 kg (154 lb) | 105 | 3.5 |
| 80 kg (176 lb) | 120 | 4.0 |
| 90 kg (198 lb) | 135 | 4.5 |
| 100 kg (220 lb) | 150 | 5.0 |
| 110 kg (243 lb) | 165 | 5.5 |
| 120 kg (265 lb) | 180 | 6.0 |
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
Questions
How many calories does 30 minutes of yoga burn?
About 105 kcal for a 70 kg adult at MET 2.85. At 60 kg it is 90 kcal and at 100 kg it is 150 kcal.
Is 30 minutes of yoga a good workout?
At MET 2.85 this is light activity. Adults are advised to accumulate 150 minutes of moderate or 75 minutes of vigorous activity a week, so 30 minutes is 20% of a week's target at that intensity.
A number this clean is a model. It does not know your gradient, your gear, the wind, or how hard you were actually trying.
MET from the 2024 Adult Compendium of Physical Activities. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.
