Sauna Calorie Burn Calculator
Estimated Energy Expenditure
*This estimate includes your Basal Metabolic Rate (BMR) during the session.
How Many Calories Do You Really Burn in a Sauna?
While the sauna is primarily known for relaxation and detoxification, many people wonder about its weight loss benefits. Sitting in a sauna increases your heart rate and metabolic rate, leading to a higher caloric burn than sitting at a desk.
The Science of Sauna Calorie Burn
The heat from a sauna causes your core body temperature to rise. To maintain homeostasis, your body works hard to cool itself down by pumping blood to the surface of the skin and producing sweat. This process requires energy. According to exercise physiology, the metabolic equivalent (MET) of sitting in a sauna typically ranges between 1.5 and 2.0.
Key Factors Influencing Your Results
- Body Weight: Heavier individuals require more energy to regulate their internal temperature, resulting in a higher caloric burn.
- Temperature: Higher temperatures (like those found in traditional Finnish saunas or high-heat steam rooms) put more stress on the cardiovascular system.
- Duration: The longer you stay in (safely), the more your heart rate elevates, though experts recommend limiting sessions to 15-30 minutes.
- Sauna Type: Infrared saunas penetrate deeper into the tissue, while steam rooms create high humidity that makes it harder for the body to cool via evaporation, potentially increasing heart rate further.
Realistic Expectations
A typical 150-lb person might burn roughly 40-70 calories in a 20-minute session. While this isn't as high as cardiovascular exercise like running, it is a significant increase over resting metabolic rates. It is important to note that any immediate weight loss after a sauna is primarily "water weight" through sweat, not fat loss.
Safety First
Always stay hydrated. Drink at least 16 ounces of water before and after your session. If you feel dizzy, lightheaded, or nauseous, exit the sauna immediately. Consult with a doctor if you have underlying cardiovascular conditions.