Does Sauna Burn Calories?
Saunas have become increasingly popular as a way to relax and unwind, but many people also believe they can help with weight loss. Does a sauna burn calories? The short answer is yes, but the number of calories burned is relatively small. You should keep in mind that it is not a substitute for exercise or a healthy diet.
How Many Calories Do You Burn in a Sauna?
On average, a person burns about 500 kcal by sitting in a sauna for 1 hour. The actual number depends on your body weight — heavier people burn slightly more calories because their bodies require more energy to maintain temperature. Our calculator adjusts the burn rate proportionally to your weight using a 70 kg reference baseline.
The formula used:
Adjusted rate = base rate × (your weight / 70 kg) Calories burned = (duration in minutes / 60) × adjusted rate
Example Calculation
Let's calculate for Carrie — she weighs 70 kg and has been sitting in the sauna for 15 minutes using the default rate of 500 kcal/h:
- Adjusted rate = 500 × (70 / 70) = 500 kcal/h
- Calories burned = (15 / 60) × 500 = 125 kcal
- Weight loss = 125 / 7,700 = 0.016 kg (16.2 g)
Weight Loss from Sauna Use
To convert calories burned into weight lost, we use the fact that 1 kg of body fat contains approximately 7,700 kcal:
Weight loss (kg) = Calories burned / 7,700
Note: most of the immediate weight loss from a sauna session is water weight (sweat), not fat. True fat loss requires a sustained calorie deficit over time.
Metric vs Imperial Units
This calculator supports both systems:
- Metric — weight in kilograms (kg), weight loss in grams (g) and kilograms (kg)
- Imperial (American) — weight in pounds (lbs), weight loss in ounces (oz) and pounds (lbs)
Switch between systems using the buttons at the top of the form. The calculator always shows both systems in the results for reference.
Adjusting the Burn Rate
The default burn rate is 500 kcal/h, which is the commonly cited average. However, individual metabolic rates vary significantly. You can modify this value in the last field of the calculator:
- Lower rate (~300–400 kcal/h) — for lower-temperature saunas or people with slower metabolism
- Default rate (500 kcal/h) — typical steam or dry sauna at 70–90°C
- Higher rate (~600–700 kcal/h) — for very hot saunas or infrared saunas with intensive sweating
Health Benefits of Sauna Beyond Calories
- Cardiovascular health — regular sauna use is associated with reduced cardiovascular disease risk
- Muscle recovery — heat helps relax muscles and reduce soreness after exercise
- Stress reduction — sauna sessions promote relaxation and reduce cortisol levels
- Improved circulation — heat causes blood vessels to dilate, improving blood flow
- Skin health — sweating helps cleanse pores and improve skin appearance
Frequently Asked Questions
Does sitting in a sauna burn calories?
Yes, sitting in a sauna burns calories. Your body works to regulate its temperature in the heat, which requires energy. However, the calories burned are modest — roughly 125 kcal per 15 minutes for a 70 kg person — and should not be relied upon as the primary means of weight loss.
How many calories do you burn in a sauna for 20 minutes?
For a 70 kg person at the default rate: (20 / 60) × 500 ≈ 167 kcal.
How many calories do you burn in a sauna for 30 minutes?
For a 70 kg person at the default rate: (30 / 60) × 500 = 250 kcal.
Is sauna good for weight loss?
Sauna can contribute to a small calorie burn and the immediate weight loss is mostly water (sweat). It is a useful complement to a healthy lifestyle but should not replace exercise or a balanced diet for sustainable weight loss.