The question of how many calories 100 pushups burn is complicated because a single, universally accurate number for energy expenditure does not exist. The caloric cost of any exercise depends highly on individual biological differences and the manner in which the movement is performed. Pushups are an effective compound exercise that engages multiple muscle groups across the chest, shoulders, triceps, and core. The energy required to complete 100 repetitions varies significantly, making any calculation an estimate rather than a definitive measurement.
The Estimated Calorie Burn
A realistic estimate for the average person is a calorie expenditure falling between 24 and 44 calories. This range accounts for typical variations in body weight and the intensity of the effort. For an individual weighing around 155 pounds, the expenditure for 100 repetitions is often calculated to be near 29 calories.
The standard scientific method used to estimate caloric burn relies on the Metabolic Equivalent of Task (MET). One MET represents the energy a person expends at rest, roughly 1 calorie per kilogram of body weight per hour. Activities are assigned a MET value that correlates their intensity compared to being sedentary.
A moderate-effort calisthenics workout is typically assigned a MET value of 3.8, while a vigorous effort can increase that value to 8.0. The formula for calculating energy expenditure multiplies this MET value by body mass in kilograms and the duration of the activity in hours. Since pushups are often performed with rest breaks, the total time spent actively exercising, not just the number of repetitions, factors into the final calorie estimate.
Factors Determining Energy Expenditure
The primary variable influencing the energy expenditure during pushups is the individual’s body mass. Heavier individuals must move a greater total mass against gravity, which requires more mechanical work and subsequently burns more calories per repetition than for a lighter person. For example, a person weighing 185 pounds will expend approximately 0.35 calories per pushup, compared to about 0.24 calories for someone weighing 125 pounds. This difference means that the heavier individual may burn up to 50 calories for the 100 repetitions, while the lighter person burns closer to 24 calories.
The pace and intensity of the exercise also significantly alter the metabolic rate. Performing 100 repetitions in rapid succession with minimal rest between sets forces the body to work harder and elevates the heart rate, pushing the MET value closer to the vigorous 8.0 level. Taking long breaks between sets of 10 or 20 pushups reduces the average intensity over the total workout time, keeping the overall caloric expenditure lower. The time taken to complete the 100 repetitions is therefore a direct factor in the total energy cost.
The quality of the exercise, specifically the form and range of motion, dictates the mechanical work being done. A full, controlled pushup that lowers the chest close to the floor and fully extends the elbows at the top engages the muscles through their entire range, maximizing the effort. Incomplete repetitions or poor form, where the body is not moved through the full vertical distance, reduce the total amount of work performed. This lowers the overall energy demand, resulting in fewer calories burned compared to a set of full, controlled repetitions.
Contextualizing Pushups in Exercise
Pushups are classified as a resistance exercise, which fundamentally differs from continuous aerobic activities like running or cycling. During the exercise itself, strength training typically burns fewer calories per minute than continuous cardio because it involves short bursts of work followed by periods of rest. A 30-minute steady-state aerobic session generally results in a higher immediate caloric burn than a 30-minute session of strength training.
The metabolic benefit of pushups extends beyond the immediate count due to the phenomenon known as Excess Post-exercise Oxygen Consumption (EPOC). This effect, often called the “afterburn,” is the elevated rate of oxygen intake and calorie use that occurs after a high-intensity workout as the body recovers. The body requires energy to restore oxygen levels, repair muscle tissue, and replenish fuel stores, processes that continue for a period ranging from a few minutes to up to 48 hours.
Because resistance training disturbs the body’s internal balance to a greater degree than steady-state cardio, it often produces a more significant EPOC response. This post-exercise increase in metabolism means the 100 pushups contribute to a higher overall daily calorie expenditure than the immediate calculation suggests. The muscle built from consistent resistance exercise increases the resting metabolic rate, leading to a greater calorie burn even at rest.