Sauna Calorie Calculator: How Many Calories Do You Burn in a Sauna?

If you’re someone who enjoys the therapeutic benefits of a sauna, you might be wondering: How many calories do you actually burn during a sauna session? Whether you’re looking to improve your fitness, recover from a workout, or simply relax, the idea that you could burn calories while lounging in a sauna is an attractive one. To calculate an estimated calorie burn from your sauna visit our calorie calculator.

While a sauna session isn’t going to replace a full workout, it does offer some interesting benefits when it comes to calorie burn. In this article, we’ll dive deep into how saunas contribute to calorie burning, the factors that influence how many calories you burn, and whether saunas can be a useful addition to your fitness routine. 

Can You Burn Calories in a Sauna?

Saunas are known for their ability to promote relaxation, detoxification, and overall wellness. But can you really burn calories by simply sitting in a sauna? The answer is yes, but the amount of calories burned depends on a variety of factors, such as the temperature, session duration, and your body’s natural metabolism.

In this post, we’ll explore the calories burned in a sauna in detail, break down how sauna temperature and session length impact calorie burn, and give you a better understanding of how sauna therapy fits into your overall health and wellness routine.

Want to enhance your sauna experience? Check out our infrared saunas and traditional saunas to bring the benefits of heat therapy into your home.

What Influences Calorie Burn in a Sauna?

1. Body Weight

One of the primary factors affecting calories burned in a sauna is your body weight. Heavier individuals typically burn more calories than lighter individuals because it requires more energy to heat a larger body. The difference in calorie burn between individuals of varying weights can be significant.

2. Sauna Temperature

The temperature of the sauna plays a significant role in the amount of calories burned. The higher the temperature, the more effort your body must exert to cool itself down. Traditional saunas are typically hotter, with temperatures ranging from 150°F to 190°F (65°C to 88°C), while infrared saunas operate at a lower range of 120°F to 140°F (49°C to 60°C).

Higher temperatures cause your body to work harder to maintain homeostasis (the body’s natural temperature), which in turn burns more calories. In infrared saunas, even though the air temperature is lower, the heat penetrates deeper into the skin, promoting deeper sweating and calorie burn.

3. Duration of the Sauna Session

The longer you stay in the sauna, the more calories you burn. This is because your body continues to sweat and work hard to regulate its temperature over time. While sauna sessions typically last between 15-30 minutes, the duration of your session directly correlates with how many calories are burned. However, it’s important to listen to your body and avoid staying in the sauna for too long, especially if you feel lightheaded or uncomfortable.

To calculate an estimated calorie burn from your sauna visit our calorie calculator.

4. Heart Rate and Sweat Production

During a sauna session, your heart rate increases as your body works to regulate temperature. This increase in heart rate is similar to light exercise, which is why you burn calories while sweating. The act of sweating itself uses energy, contributing to a slight increase in calorie expenditure.

Studies show that sauna use can elevate your heart rate by up to 30%, which simulates the effects of moderate physical activity. The higher your heart rate, the more calories you burn.

5. Body Composition

Your body composition—the amount of muscle vs. fat you have—also impacts how many calories you burn in the sauna. Muscle burns more calories than fat at rest, so individuals with higher muscle mass will likely burn more calories during their sauna session.

How Many Calories Can You Burn in a Sauna?

We put together an infographic for you to get the high-level understanding quickly and in a nicer format. 

While there’s no one-size-fits-all answer, research and practical experience suggest that a person can burn anywhere between 100 and 300 calories during a 30-minute sauna session. Here’s a basic breakdown based on factors like body weight and sauna intensity:

• For a 150 lb person: You might burn around 150-200 calories in a 30-minute sauna session.

• For a 200 lb person: You could burn anywhere between 200-250 calories in 30 minutes.

• For a 250 lb person: Around 250-300 calories could be burned during a 30-minute session.

This calorie burn occurs primarily from the elevated heart rate and increased sweating during the session, mimicking some of the effects of light physical activity.

For a more detailed breakdown of calculating how many calories you burn in a sauna see our other post about it. 

Health Benefits of Saunas Beyond Calorie Burning

While burning calories is one of the benefits of sauna use, there are many other health benefits to enjoy during your sessions. Let’s take a look at some additional advantages of sauna therapy:

1. Detoxification

Sweating is one of your body’s natural ways of eliminating toxins. As you sweat in the sauna, your body releases toxins like heavy metals and environmental pollutants. This process supports your body’s detoxification and helps remove harmful substances from your system.

2. Improved Circulation

The heat in a sauna causes your blood vessels to dilate, improving circulation and oxygen flow throughout the body. This enhanced blood flow can help speed up muscle recovery, reduce soreness, and even support cardiovascular health over time.

3. Stress Relief and Relaxation

Saunas are incredibly effective at promoting relaxation. The heat helps to soothe the muscles, reduce tension, and calm the nervous system, making it a perfect environment for unwinding after a stressful day. Many people find that regular sauna sessions help reduce overall stress levels and promote mental clarity.

4. Skin Health

Regular sauna use can improve skin health by opening pores and promoting deeper sweating. This process helps to cleanse the skin of impurities, leaving it looking clearer and more radiant. Many sauna users report a noticeable improvement in the appearance and texture of their skin after consistent sauna use.

Maximizing Your Sauna Experience for Calorie Burn and Wellness

Saunas are more than just a place to relax; they’re a valuable wellness tool that can support calorie burning, detoxification, and overall health. While they won’t replace intense workouts, saunas are an excellent complement to your fitness routine, especially when it comes to boosting circulation, promoting muscle recovery, and enhancing relaxation.

By understanding the factors that influence calories burned in a sauna—such as body weight, temperature, duration, and heart rate—you can make the most of your sauna sessions. Whether you’re using a traditional sauna or an infrared sauna, you’ll experience the benefits of heat therapy that support your health and wellness goals.

To calculate an estimated calorie burn from your sauna visit our calorie calculator.

Additional Resources

• The Impact of Sauna Use on Weight Loss and Metabolic Health
  This study examines how heat exposure from saunas can increase heart rate and metabolic rate, similar to moderate exercise, and discusses its potential role in weight loss and overall health improvement.
  Check out the study on National Institutes of Health (NIH)

• Sauna Therapy and Fat Burning: A Study on Infrared Saunas
  A scientific exploration of how infrared saunas may assist in calorie burning by inducing a sweat response that mimics exercise and enhances fat metabolism.
  Read the full article on PubMed

• Understanding Calorie Expenditure During Sauna Use
  A detailed study that analyzes the calorie expenditure during sauna sessions and compares it to other forms of passive heat therapies.
  Explore the research on PubMed Central