Calories burned in a sauna session

Weight Loss Benefits of Steam bath.
Calories burned in a sauna session

Calories burned in sauna session

What are calories? Large Calorie referred to as kcal is a unit of measuring energy where 1 kcal = about 4.2 kilojoules. When we eat foods we acquire energy and when we do physical and mental activities we spend these energy. In this article we will refer to kcal (large-cal) unit.

About 200-400 calories are burned during a 30 minutes sauna session daily. It is not recommeneded to use steam bath for more than 30mins per day. This is to prevent abuse, burns, and dehydration which are common side effects of high heat exposure.


The amount of sauna weight loss due to heat session depends on how many calories burned in a sauna session safely when exposed to heat. There are a few factors which evaluate the calories burned. The person's age, sex, weight, and the amount of time spent in the heat room are the main factors which gives the number of kcal you can burn. So we can generally say that this value will be different for each person. Sauna is not recommended for children and kids and very old people.


If a person is young and dynamic, the therapy tends to be more effective and thus they will surely spend more energy. However, as a general indication, we have provided a table below which may help you assess the amount of energy/kcal you can burn during a typical session.

How sauna can burn your calories?

It will primarily make you sweat and lose water. The water needs to be replaced as soon as possible to avoid dehydration and prolyte imbalances. It makes your body reacts to heat and it will lead to calories burning.

Minutes spent in Sauna 15 Mins 20 Mins 25 Mins 30 Mins
Your Weight 40 Kg
Calories Kcal burned (estimates) 77 100 126 152
kilojoules kj burned (estimates) 322 418 527 636
Your Weight 50 Kg
Calories Kcal burned (estimates) 95 125 157 190
kilojoules kj burned (estimates) 397 523 657 795
Your Weight 55 Kg
Calories Kcal burned (estimates) 110 140 175 205
kilojoules kj burned (estimates) 460 586 732 858
Your Weight 60 Kg
Calories Kcal burned (estimates) 112 150 190 225
kilojoules kj burned (estimates) 469 628 795 941
Your Weight 65 Kg
Calories Kcal burned (estimates) 122 165 205 245
kilojoules kj burned (estimates) 510 690 858 1025
Your Weight 70 Kg
Calories Kcal burned (estimates) 132 175 220 260
kilojoules kj burned (estimates) 552 732 920 1088
Your Weight 75 Kg
Calories Kcal burned (estimates) 140 186 233 280
kilojoules kj burned (estimates) 586 778 975 1172
Your Weight 80 Kg
Calories Kcal burned (estimates) 150 200 250 305
kilojoules kj burned (estimates) 628 837 1046 1276
Your Weight 90 Kg
Calories Kcal burned (estimates) 170 222 285 340
kilojoules kj burned (estimates) 711 929 1192 1423

Energy Facts

Calories are units of energy often expressed in terms of kilocalorie/kcal or kilojoules. Important facts about calories:

  • 1 kilocalorie = 4184 joules or 4.184 kj
  • 1 medium apple is equivalent to about 80kcal
  • We need about 2000 kcal per day to sustain our daily activities.
  • If you consume 2000 kcal foods per day and do physical activities which use 1500 kcal, you will eventually gain weight.
  • Consuming foods equivalent to 2000kcal and spending 2300kcal, will make you lose weight.
  • Consuming more energy irrespective of its source (Fats, protein, carbs, alcohol etc) than needed results in body fat accumulation and eventually leads weight gain.
  • Burning 3500 kcal more than the amount consumed will result in 1 pound weight loss. It is important to spread this calorie deficit over a few days/a week. So if you consume 2000 kcal per day, it means you consume 14000 kcal per week (7x2000). if you want to burn one pound weight equivalent of calories, you need to burn 14000+3500kcal during the same period.
  • Losing of 1-2 pounds of weight in one week is generally believed to be a safe weight loss program.
  • The recommended intake per day should not be below 1000 kcal. You can use this Weight Goal Calculator. Eating less than the recommended level may result in a weight loss program failure as the body will react to starvation and counter all weight loss measures you are taking. And the body will eventually crave for more foods which will jeopardize your diet plans.