Sauna Session Calories Calculator

Curious how many calories you can actually burn in a sauna? We’ve put together this calculator below that tells you how many calories you’ll burn in your next sauna session so you can take your health and wellness game up a notch!

Our calculations factor in your base metabolic rate, or the number of calories you burn at rest. This will vary depending on your height, weight, age and fitness level. Find out how many calories you burn in your next traditional dry (Finnish), infrared or steam sauna session

How Many Calories Do You Burn in a Sauna Calculator

How We’ve Calculated Your Sauna Calories Burned

When it comes to calculating calorie burn in a sauna, many factors come into play – from your Basal Metabolic Rate (BMR) to the duration and temperature of your sauna session, and even the type of sauna you use. To provide the most accurate estimate, we’ve taken a science-backed approach in creating our sauna calorie burn calculator.

BMR takes into account your height, weight and age to calculate how many calories you burn at rest in a neutrally temperate environment. However, because a sauna is not such an environment, a calorie multiplier, typically calculated at 1.5-1.75 times your BMR, is added.

Why Does Sauna Burn so Many Calories?

Sauna sessions typically burn 1.5-1.75 your Basal Metabolic Rate due to the increased blood flow brought on by the heat of a sauna. Your veins & arteries dilate, which improves circulation & increases your metabolism. You can read more about the full list of health benefits of infrared, barrel & even steam saunas deliver by clicking the links.

Just a note: the calculation assumes a sauna temperature of approximately 55°C (130°F), which is a typical infrared sauna session. This number will vary slightly if you’re using a traditional dry (Finnish) sauna, which typically operates at temperatures between 65 and 90°C (150-195°F). However, the difference in calories burned is negligible as infrared saunas heat your body directly rather than the air around you.

Accurate BMR Calculation

The BMR calculation is crucial in determining how many calories you burn at rest, and therefore how many extra you might burn in a sauna session. Our calculator uses the Mifflin-St Jeor equation, which is widely regarded by the scientific community as the most accurate method for calculating BMR.

Consideration of Sauna Types

Our calculator stands out by considering the type of sauna in its calculations. Different sauna types – from infrared saunas, which heat the body directly, to traditional Finnish saunas and steam saunas, which heat the air around you – can affect your calorie burn differently. Our calculator adjusts its estimates based on the sauna type you select, leading to more accurate results.

Backed by Research

We’ve analyzed numerous scientific studies to determine the most accurate multiplier for calculating sauna calorie burn. While sauna sessions increase your heart rate and metabolism, the exact increase can vary based on various factors. Our calculator uses a multiplier that reflects the average increase as found in numerous scientific studies.

Understanding Sauna Calorie Burn

Burning calories in a sauna is a combination of multiple factors including your weight, the duration of your sauna session, and the type of sauna you’re using. Our calculator takes all these factors into account to provide you the most accurate estimate.

Woman in towel laying on wooden bench in traditional dry Finnish sauna

Sauna Types and Their Impact on Calorie Burn

Different types of saunas, such as infrared saunas, traditional Finnish saunas, and steam saunas can affect how many calories you burn. Infrared saunas heat your body directly, while traditional and steam saunas heat the air around you, which can affect your calorie burn differently.

Sauna Temperature and Session Duration

The temperature of the sauna and the duration of your session can significantly impact the number of calories you burn. Infrared saunas typically operate at lower temperatures compared to traditional saunas, but they heat your body directly which can lead to higher calorie burn.

The Science Behind Sauna Calorie Burn

Burning calories in a sauna is a result of your body working to cool itself down. This process requires energy, which your body gets from burning calories. Studies have found that you can burn anywhere between 100-300 calories in a 30-minute infrared sauna session.

While 100-300 calories is significant given that it is a passive burn without intense exercise, it is important to note that we burn calories throughout our day.  So whether we’re living active, healthy lives or simply sleeping at the end of a long day, we’re burning calories all day.

Maximizing Your Sauna Calorie Burn: Tips and Tricks

To get the most out of your sauna sessions, there are a few tips you can follow. Stay hydrated, go for longer sessions when possible, and use the sauna regularly to maximize your calorie burn.