How many calories do sit-ups burn?

Sit-ups calories by weight: 10 minutes or 100 repetitions

Moderate effort: 3.8 METs, code 02022. For 100 repetitions, the adjustable default of 3 seconds each gives 5 moving minutes. All cells are rounded kcal; total includes resting energy.

How many calories does one sit-up burn?

There is no fixed calorie cost per repetition. At 155 lb and moderate effort, assuming 3 seconds for one full repetition gives about 0.2 kcal per sit-up. The same assumption gives 23 kcal total for 100 sit-ups over 5 moving minutes. The calculator keeps the unrounded values until it rounds the whole session.

The 3-second default is a convenient, adjustable timing assumption, not a cadence established by the Compendium or a study. If you time 100 repetitions, divide the moving seconds by 100 and enter that value. Exclude breaks; changing cadence changes the estimated time, and does not automatically change the selected MET value.

Sit-ups compared with walking

Compare the same body weight and moving duration, and compare total with total or energy above rest with energy above rest. Ten minutes of moderate sit-ups here use 3.8 METs; walking estimates vary with speed, incline and time. Neither a repetition count nor a step count alone establishes calories.

Try the walking calorie calculator for a matched walk. For distance, use the steps to miles calculator or the 10,000 steps to miles guide.

How the sit-ups calorie estimate works

Total kcal = MET × 3.5 × weight (kg) ÷ 200 × moving minutes. The Compendium’s official Unit Conversions page states: “METS to Kcal/min = multiply METS x 3.5 x body weight in kg then divide by 200”. Multiplying by moving minutes gives the session estimate. Pounds are converted using 1 lb = 0.45359237 kg.

Above-rest kcal = (MET − 1) × 3.5 × weight (kg) ÷ 200 × moving minutes. The Compendium describes 1 MET as roughly the energy cost of sitting quietly. This is a standard baseline, not a measurement of your personal seated energy use. Both outputs use decimal half-up rounding to whole kcal, after the full calculation.

The 2024 Adult Compendium covers ages 19–59. These are broad calisthenics categories that include other exercises, rather than isolated sit-up measurements. The light option explicitly describes curl-ups and abdominal crunches; it is not a separate measured low-intensity full sit-up value. Effort, technique, breaks and individual physiology can change actual energy use.

• 02024 · 2.8 METs: Calisthenics (e.g., curl ups, abdominal crunches, plank),  light effort
• 02022 · 3.8 METs: Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort
• 02020 · 7.5 METs: Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort

Other related entries are listed for source context and are not substituted for the three calculator choices:

• 02030 · 3.5 METs: Calisthenics, light or moderate effort, general (e.g., back exercises), going up & down from floor (Taylor Code 150)
• 02056 · 3 METs: Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), general
• 02057 · 6.5 METs: Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), high intensity

Use a comfortable, controlled movement and stop if it causes pain.