Pilates emphasizes core strength, flexibility, and controlled, precise movements. It is a mind-body practice focusing on the “powerhouse”—the muscles of the abdomen, lower back, and hips. The question of whether this low-impact modality affects metabolism, the process by which your body converts food into energy, is common. We will explore the scientific link between consistent Pilates practice and changes in your body’s energy expenditure.
How the Body Uses Energy
The total number of calories your body burns daily is known as Total Energy Expenditure (TEE). TEE has three primary components. The largest is the Basal Metabolic Rate (BMR), which accounts for the vast majority of daily energy use. BMR is the energy required to keep your body functioning at rest, maintaining processes like breathing, blood circulation, and cell production.
The second component is the Thermic Effect of Food (TEF), the energy expended to digest, absorb, and process the nutrients you eat. The third is the Thermic Effect of Activity (TEA), which includes all energy used during physical movement. This covers structured exercise, like a Pilates session, and non-exercise activities, such as standing or fidgeting.
Immediate Calorie Burn During a Session
A Pilates session contributes to the Thermic Effect of Activity by burning calories during movement. The exact number of calories burned depends on the type of session, the intensity, and the individual’s body weight. For example, a one-hour mat Pilates class typically burns 175 to 250 calories.
Reformer Pilates, which incorporates specialized equipment with spring-based resistance, often results in a higher calorie burn. A 60-minute reformer class may burn 200 to 450 calories, depending on the intensity and the use of continuous movement patterns. Compared to high-intensity exercises, Pilates is generally considered a low-to-moderate intensity workout, meaning its acute calorie burn is not its primary metabolic benefit.
Building Lean Muscle and Basal Metabolic Rate
The most significant metabolic change from consistent Pilates practice stems from its effect on body composition. Muscle tissue is metabolically active, meaning it requires more calories to sustain itself at rest compared to fat tissue. By increasing your lean muscle mass, you effectively raise your Basal Metabolic Rate (BMR).
Pilates acts as a form of resistance training, particularly the use of reformer machines or advanced mat work. The controlled movements and spring tension challenge the muscles, encouraging them to adapt and strengthen. This gradual muscle gain requires the body to expend more energy continuously, even during periods of rest. Consistent practice provides the progressive overload necessary to drive this structural change, leading to a permanent increase in the number of calories burned daily. Studies confirm that Pilates can lead to measurable increases in lean mass and metabolic rate.
The Afterburn Effect in Pilates
The post-exercise metabolic state, often called the “afterburn effect,” is scientifically known as Excess Post-Exercise Oxygen Consumption (EPOC). EPOC is the body’s use of extra oxygen following a workout to restore physiological systems. This recovery process includes replenishing energy stores and repairing muscle tissue, requiring an elevated calorie burn for a period after the exercise ends.
The magnitude and duration of EPOC are tied to the intensity and duration of the exercise. High-intensity training, which stresses the anaerobic energy system, maximizes EPOC. Traditional, slower-paced Pilates is less likely to produce a substantial afterburn. However, more vigorous, circuit-style, or high-resistance reformer classes may elicit a moderate EPOC response. This temporary increase in post-exercise calorie expenditure is distinct from the permanent BMR elevation achieved through increased muscle mass.