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How Many Calories Does a Sauna Burn?

Updated: Jan 16

A sauna's attraction extends far beyond relaxation and rejuvenation; many are fascinated by its promise of burning calories while enjoying its warm, tranquil setting. Here, we tackle one of the key concerns among fitness enthusiasts and wellness seekers: How many calories does a sauna burn?

How Sauna Sessions Work: What You Should Know.

Before we explain into a sauna's caloric expenditure, it's essential to understand its physiological changes. Saunas typically operate between 150 to 195 degrees Fahrenheit (65 to 90 degrees Celsius). When exposed to such extreme temperatures, our bodies react by increasing heart rate, widening blood vessels, and initiating sweating.

Sweating is the body's natural way of cooling and maintaining an appropriate core temperature. While sweating does expend some energy compared to traditional forms of exercise, its modest rate contributes to caloric burning during a sauna session.

Caloric Consumption in a Sauna:

Saunas may not be used solely as weight loss tools but contribute to caloric expenditure. How many calories a sauna burns per session depends on factors like body weight, duration and temperature in the sauna room.

On average, 30-minute sauna sessions can help individuals burn 150 to 300 calories. Remember, though, that these estimates can differ depending on individual body types; weight can play an influential role; heavier individuals might burn more energy and thus more calories during sauna time than lighter individuals.

How many Calories does a sauna burn
How many Calories does a sauna burn?

Factors Influencing Caloric Burn:

1. Body Weight:

 Heavier individuals may expend more energy during a sauna session due to having to exert more effort to cool down, thus increasing energy expenditure and thus causing caloric burning.

2. Sauna Temperature

The sauna temperature has an immense impact on how many calories are burned by your body as it works harder to regulate its internal temperature and remain comfortable. Increasing temperatures usually result in greater calorie expenditure as the body works to manage interior heat regulation more efficiently, and in turn, more calories may be burnt than anticipated.

3. Duration of Sauna Session:

 A longer sauna session increases the chances of burning calories, but individual tolerance must also be considered; long exposure to high temperatures can cause dehydration and other health concerns.

4. Hydration Status:

Staying hydrated during a sauna session is crucial to ensure optimal results from caloric burn. While sweating contributes to caloric burning, replenishing fluids will prevent dehydration from setting in.

5. Individual Metabolism:

 Metabolic rates vary among individuals, impacting how efficiently calories are burned off. Factors like age, gender and overall health can all affect this metabolism function.


Sauna use can play a powerful role in caloric expenditure, providing an alternative and passive means of burning calories while simultaneously relaxing and improving overall well-being. It's essential that sauna usage be taken cautiously and considered part of a healthy lifestyle; saunas should never replace physical exercise! Next time you ask, "How many calories does a sauna burn," bear in mind that while its numbers may not rival intense workouts, its benefits go well beyond counting calories.

Regular exercise combined with a healthy diet remains the cornerstone of effective weight management, while sauna sessions can further support these efforts by creating a relaxing environment and helping accelerate calorie-burning processes.

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