Heat makes your heart beat faster and your body work to cool down, so a sauna burns somewhat more than sitting at room temperature. Most of the weight you lose, though, is sweat that returns when you drink.
How to use the Sauna Calories Burned Calculator
- Time in the sauna
- Calories burned per hour
- Body weight
Saunas stress the heart and cause dehydration. Ask a doctor first if you have a heart condition. Everything is calculated in your browser.
How it works
Enter the time in the sauna and the hourly burn rate (adjust if you know your own).
Inputs explained
| Field | What to enter |
|---|---|
| Time in the sauna | Units: min, h |
| Calories burned per hour | A number |
| Body weight | Units: kg, lb |
What each result means
- Calories burned = [Time in the sauna]÷60×[Calories burned per hour]
- Fat equivalent = [Time in the sauna]÷60×[Calories burned per hour]÷7700
- Typical sweat loss (0.5–1 L/h) = [Time in the sauna]÷60×0.75
Example values
How the main result changes when Time in the sauna changes and everything else stays at the example values above:
| Time in the sauna (min) | Calories burned (kcal) |
|---|---|
| 7.5 | 63 |
| 11.25 | 94 |
| 15 | 125 |
| 18.75 | 156 |
| 22.5 | 188 |
| 30 | 250 |
Formula
kcal = minutes ÷ 60 × kcal per hour (≈ 500 for a full hour as an upper estimate) · fat equivalent = kcal ÷ 7,700
Worked example
Inputs — Time in the sauna: 15 min; Calories burned per hour: 500; Body weight: 75 kg.
Results — Calories burned = 125 kcal; Fat equivalent = 16.234 g; Typical sweat loss (0.5–1 L/h) = 0.188 L.
Key terms
- Sweat rate
- Fluid lost per hour through sweating.
Frequently asked questions
Does a sauna help weight loss?
Very little – most of the loss is water.
How long should I stay in a sauna?
10–20 minutes per session is typical.
Should I drink water?
Yes – replace the fluid you sweat out.
Who should avoid saunas?
People with heart conditions or low blood pressure should ask a doctor.