Calories Burned Doing Yoga 1 Hour by Intensity and Weight
One hour of yoga burns 140 to 500 calories depending on style and body weight. Hatha burns approximately 175 calories per hour for a 154 lb person. Power yoga reaches 315 calories. This guide covers MET-based tables for all major styles, female estimates, and weight loss projections.
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One hour of yoga burns between 140 and 500 calories for most adults. Yoga style and body weight are the two primary drivers. A 154 lb (70 kg) person doing hatha yoga burns approximately 175 calories per hour. The same person doing power yoga burns approximately 315 calories. Hot yoga at vigorous effort reaches approximately 350 calories per hour.
Use the yoga calorie calculator to get a personalised one-hour estimate based on your weight and yoga style.
One hour is the standard class length for most yoga formats. The output range across styles in a single 60-minute session is wider than in almost any other exercise category. Choosing between restorative and power yoga creates a calorie difference of approximately 175 calories per session for a 154 lb person. Over three weekly sessions, that style choice adds 525 calories to weekly output.
This article covers MET-based one-hour tables for all major yoga styles, female estimates, a comparison to walking, and weight loss projections.
How Many Calories Does 1 Hour of Yoga Burn?
The MET formula calculates one-hour yoga output directly:
Calories = MET × body weight (kg) × 1 hour
The 2024 Adult Compendium of Physical Activities assigns specific MET values to major yoga styles. For a 154 lb (70 kg) person: hatha yoga at MET 2.5 burns 175 calories per hour, general yoga at MET 3.0 burns 210 calories, vinyasa at MET 4.0 burns 280 calories, and power yoga at MET 4.5 burns 315 calories.
For the full yoga hub covering all styles, durations, and weight loss comparisons, see the calories burned yoga guide. For cross-activity comparisons placing yoga alongside running, cycling, and HIIT, see the calories burned guide.
1-Hour Yoga Calorie Summary by Style (154 lb / 70 kg)
Yoga Style | MET | Calories / 1 Hour |
|---|---|---|
Yin / restorative | 2.0 | 140 kcal |
Hatha | 2.5 | 175 kcal |
General yoga | 3.0 | 210 kcal |
Vinyasa / flow | 4.0 | 280 kcal |
Ashtanga | 4.5 | 315 kcal |
Power yoga | 4.5 | 315 kcal |
Hot yoga (vigorous) | 5.0 | 350 kcal |
Source: 2024 Adult Compendium of Physical Activities (Ainsworth et al.)
Moving from hatha (MET 2.5) to hot yoga (MET 5.0) doubles the hourly calorie output at any body weight. The MET difference is 2.5 points, exactly double the hatha baseline.
1-Hour Yoga Calories by Body Weight and Style
Body weight multiplies through the MET formula across the full 60-minute session.
Calories Burned Doing Yoga 1 Hour by Body Weight and Style
Body Weight | Hatha (2.5) | General (3.0) | Vinyasa (4.0) | Power Yoga (4.5) | Hot Yoga (5.0) |
|---|---|---|---|---|---|
120 lb (54 kg) | 135 kcal | 162 kcal | 216 kcal | 243 kcal | 270 kcal |
130 lb (59 kg) | 148 kcal | 177 kcal | 236 kcal | 266 kcal | 295 kcal |
140 lb (64 kg) | 160 kcal | 192 kcal | 256 kcal | 288 kcal | 320 kcal |
150 lb (68 kg) | 170 kcal | 204 kcal | 272 kcal | 306 kcal | 340 kcal |
154 lb (70 kg) | 175 kcal | 210 kcal | 280 kcal | 315 kcal | 350 kcal |
165 lb (75 kg) | 188 kcal | 225 kcal | 300 kcal | 338 kcal | 375 kcal |
185 lb (84 kg) | 210 kcal | 252 kcal | 336 kcal | 378 kcal | 420 kcal |
200 lb (91 kg) | 228 kcal | 273 kcal | 364 kcal | 410 kcal | 455 kcal |
220 lb (100 kg) | 250 kcal | 300 kcal | 400 kcal | 450 kcal | 500 kcal |
60-minute session. Source: 2024 Adult Compendium MET values.
A 220 lb person doing hot yoga for one hour burns 500 calories. A 120 lb person doing hatha burns 135 calories in the same window. The combined effect of body weight and style selection produces a 270% output range across the table.
1-Hour Yoga Calories at 150 Pounds
A 150 lb (68 kg) person is one of the most searched body weights for yoga calorie estimates.
1-Hour Yoga Calories for a 150 lb Person
Yoga Style | MET | Calories / 1 Hour |
|---|---|---|
Hatha | 2.5 | 170 kcal |
General yoga | 3.0 | 204 kcal |
Vinyasa | 4.0 | 272 kcal |
Power yoga | 4.5 | 306 kcal |
Hot yoga | 5.0 | 340 kcal |
A 150 lb person doing power yoga for one hour burns approximately 306 calories. Done five days per week, that produces approximately 1,530 calories of weekly exercise output. Combined with a 200 calorie daily dietary reduction, five weekly one-hour power yoga sessions support approximately 0.83 lb of fat loss per week.
1-Hour Yoga Calories for Females
The MET formula applies identical values regardless of sex. A 130 lb woman and a 130 lb man performing the same yoga style at the same effort level burn the same MET-calculated calories per hour. Sex affects yoga calorie burn indirectly through two pathways.
Women typically carry a higher proportion of fat mass at equivalent body weights compared to men. Fat tissue has a lower resting metabolic rate than lean muscle (approximately 4.5 vs 13 kcal/kg/day per the American Council on Exercise). This affects resting metabolism but has minimal impact on MET-based exercise calorie calculations.
1-Hour Yoga Calories for Common Female Body Weights (Vinyasa, MET 4.0)
Body Weight | Calories / 1 Hour |
|---|---|
110 lb (50 kg) | 200 kcal |
120 lb (54 kg) | 216 kcal |
130 lb (59 kg) | 236 kcal |
140 lb (64 kg) | 256 kcal |
150 lb (68 kg) | 272 kcal |
160 lb (73 kg) | 292 kcal |
170 lb (77 kg) | 308 kcal |
1-Hour Yoga by Style: Effort and Intensity Explained
The calorie difference between yoga styles reflects genuine metabolic intensity differences, not just pace. Several factors drive the MET gap across styles.
What Makes Power Yoga and Vinyasa Burn More Calories
Three mechanisms raise calorie output in faster yoga styles above hatha and yin:
Continuous movement: Vinyasa and power yoga maintain movement between poses, keeping heart rate elevated throughout the hour rather than returning to baseline between static holds
Strength demands: Plank holds, chaturanga push-ups, and warrior transitions require sustained isometric and concentric muscle effort that raises oxygen consumption above passive stretching
Transition density: A vinyasa class completes 3 to 5 times more pose transitions per hour than a hatha class, with each transition requiring brief but repeated muscular effort
Research published in the Journal of Strength and Conditioning Research (Clay et al., 2005) measured oxygen consumption during yoga styles and found that sun salutation sequences raised metabolic rate to 3 to 4 METs, consistent with Compendium assignments for vinyasa-style yoga.
1-Hour Yoga vs 1-Hour Walking Comparison
One hour of yoga and one hour of walking are the most frequently compared low-to-moderate activity alternatives. The comparison varies significantly by yoga style and walking pace.
1-Hour Yoga vs Walking Calorie Comparison (154 lb / 70 kg)
Activity | MET | Calories / 1 Hour |
|---|---|---|
Yin yoga | 2.0 | 140 kcal |
Hatha yoga | 2.5 | 175 kcal |
Casual walk, 2.5 mph | 2.8 | 196 kcal |
General yoga | 3.0 | 210 kcal |
Brisk walk, 3.5 mph | 4.3 | 301 kcal |
Vinyasa yoga | 4.0 | 280 kcal |
Power yoga | 4.5 | 315 kcal |
Hatha yoga burns fewer calories per hour than a casual walk for a 154 lb person. Vinyasa yoga sits just below brisk walking. Power yoga exceeds brisk walking by 14 calories per hour. For full walking calorie tables by pace and body weight, see the calories burned walking guide.
1-Hour Yoga Weight Loss Planning
One-hour yoga sessions contribute meaningfully to weekly calorie deficits when the right style is selected and frequency is maintained.
Weekly Calorie Output from 1-Hour Yoga (154 lb / 70 kg)
Frequency | Style | Per Session | Weekly Total | Approx. Weekly Fat Loss |
|---|---|---|---|---|
3 × per week | Hatha | 175 kcal | 525 kcal | ~0.15 lb |
3 × per week | Vinyasa | 280 kcal | 840 kcal | ~0.24 lb |
5 × per week | Vinyasa | 280 kcal | 1,400 kcal | ~0.40 lb |
3 × per week | Power yoga | 315 kcal | 945 kcal | ~0.27 lb |
Daily | Power yoga | 315 kcal | 2,205 kcal | ~0.63 lb |
Daily power yoga produces approximately 2,205 calories of weekly exercise output for a 154 lb person. Combined with a 250 calorie daily dietary reduction, that creates a weekly deficit of approximately 3,955 calories, supporting approximately 1.13 lb of fat loss per week.
For 30-minute session estimates and how half-hour yoga fits into busy schedules, see the calories burned yoga 30 minutes guide. For hot yoga calorie data including 90-minute Bikram output by body weight, see the calories burned hot yoga guide. For vinyasa-specific session planning, see the calories burned vinyasa yoga guide. For power yoga weight loss projections, see the calories burned power yoga guide. Use the TDEE calculator to find your maintenance calories before planning the deficit.
Frequently Asked Questions About 1-Hour Yoga Calories
How Many Calories Does 1 Hour of Yoga Burn?
A 154 lb (70 kg) person burns approximately 140 to 350 calories in one hour of yoga depending on style. Yin yoga produces approximately 140 calories. Hatha produces 175 calories. Vinyasa produces 280 calories. Power yoga produces 315 calories. Vigorous hot yoga reaches approximately 350 calories per hour.
How Many Calories Does 1 Hour of Yoga Burn at 150 Pounds?
A 150 lb (68 kg) person burns approximately 170 to 340 calories in one hour of yoga. At hatha (MET 2.5), output is approximately 170 calories. At vinyasa (MET 4.0), output rises to approximately 272 calories. At vigorous hot yoga (MET 5.0), output reaches approximately 340 calories per hour.
Which Yoga Style Burns the Most Calories in 1 Hour?
Hot yoga at vigorous effort (MET 5.0) burns the most calories per hour among common yoga styles. A 154 lb person burns approximately 350 calories in one hour of hot yoga. Power yoga at MET 4.5 burns approximately 315 calories. Vinyasa at MET 4.0 burns approximately 280 calories. Hatha at MET 2.5 burns approximately 175 calories per hour.
Is 1 Hour of Yoga Enough to Lose Weight?
Three weekly one-hour vinyasa or power yoga sessions burn approximately 840 to 945 calories per week for a 154 lb person. At a 3,500 calorie-per-pound rate, that contributes approximately 0.24 to 0.27 lb of fat loss per week from yoga alone. Combined with a modest dietary reduction of 200 to 300 calories per day, three weekly sessions support approximately 0.6 to 0.9 lb of fat loss per week.
How Many Calories Does a 1-Hour Yoga Class Burn for a Female?
A woman's calorie burn in one hour of yoga depends on her body weight, not her sex directly. A 130 lb woman doing vinyasa burns approximately 236 calories per hour. A 150 lb woman burns approximately 272 calories. A 170 lb woman burns approximately 308 calories per hour. The MET formula is sex-neutral and scales entirely with body weight at equal effort.