The push-up is a widely recognized bodyweight exercise, but determining the exact number of calories burned while completing 100 repetitions is a complex calculation rather than a fixed value. Calorie expenditure is a biological measurement unique to each person, meaning the answer is always an estimate, not a precise figure. While standard scientific metrics are used for calculation, personal factors ultimately dictate the final energy output.
Calculating the Calorie Expenditure
For an average adult weighing 150 to 160 pounds, performing 100 push-ups typically burns 30 to 50 calories. This estimate depends on the duration of the effort, which usually takes three to eight minutes, based on speed and rest intervals. To standardize energy output, scientists use the Metabolic Equivalent of Task (MET).
The MET value represents the ratio of energy expended during an activity compared to the energy expended at rest. Moderate-intensity calisthenics, which includes standard push-ups, is assigned a MET value of around 3.8. This means the body burns 3.8 times the calories it would while sitting still. The total calorie burn is calculated using a formula that incorporates the MET value, the exerciser’s body weight, and the duration of the exercise.
Individual Variables That Change the Burn Rate
The wide range in the calorie estimate exists because several individual variables alter the energy required to complete the 100 repetitions. Body weight is the largest determinant of calorie expenditure during bodyweight exercises. A heavier person must move more total mass against gravity, demanding greater energy input and resulting in a higher calorie burn per repetition than a lighter individual.
Intensity and duration also play a major role in the calculation. Performing 100 push-ups in five minutes with minimal rest is a high-intensity effort that elevates the MET level far beyond a set spread out over ten minutes. Higher intensity forces the body to work harder per unit of time, accelerating the rate of energy consumption.
The execution of the movement, specifically the form and depth of each push-up, further modifies the energy cost. A full range of motion, where the chest nearly touches the floor, engages target muscle groups more completely and requires more work than shallow, partial repetitions. Poor form or reduced depth translates to moving less of the body’s mass, reducing the overall calorie burn.
The Role of Push-ups in Total Energy Output
Focusing solely on the 30 to 50 calories burned during the 100 push-ups overlooks the exercise’s broader metabolic utility. Push-ups are a form of resistance training, contrasting with traditional steady-state cardio that burns more calories immediately. The primary long-term benefit is their contribution to building and maintaining lean muscle mass, which fundamentally alters the body’s Basal Metabolic Rate (BMR).
Muscle tissue is metabolically active and requires more energy to sustain than fat tissue. An increase in muscle mass elevates the number of calories burned even at rest. Furthermore, a high-intensity set of 100 push-ups can trigger the Excess Post-exercise Oxygen Consumption (EPOC) effect.
This phenomenon, often termed the “afterburn effect,” is the body’s elevated oxygen intake and metabolism following a strenuous workout as it restores itself to a pre-exercise state. This post-exercise recovery process requires energy to replenish fuel stores, re-oxygenate blood, and repair microscopic muscle damage.
This leads to a prolonged, low-level calorie burn that continues after the final push-up. While the immediate burn of 100 push-ups may seem small, the exercise contributes significantly to overall total energy output by stimulating muscle growth and boosting the metabolic rate for hours following the workout.