How many calories does power yoga burn?

At 4 METs, a 70 kg person uses about 140 kcal in thirty minutes. Energy use scales with body weight, so a 90 kg person uses roughly a third more for the same session.

What is the MET value for power yoga?

4 METs, listed under Compendium code 02160. A MET is a multiple of resting metabolic rate.

Should I subtract my resting metabolism?

If you are adding this to a maintenance figure that already includes rest, yes. The net figure removes the roughly one MET-hour per hour your body would have spent anyway, which for power yoga leaves about 75 per cent of the gross total.

Why does body weight change the answer?

A MET value is energy per kilogram of body mass, so the same activity costs more for a heavier body. That is why weight is an input rather than an assumption, and why generic calories-burned figures without a weight are close to meaningless.

How accurate is this figure?

It is an estimate from a population average. Published comparisons against indirect calorimetry find individual discrepancies of twenty to thirty per cent, so use it to compare activities rather than as a ledger to eat back.

Calories burned power yoga

Power yoga is rated at 4 METs, meaning it costs about 4 times as much energy per minute as sitting still. Enter your weight and duration to turn that into kilocalories.

Result

These are estimates from population-level equations, not a measurement of you and not medical advice. Individual results vary widely. Talk to a doctor or a registered dietitian before making significant changes to how you eat or train.

The MET value and where it comes from

MET value: 4
Compendium code: 02160
Listed as: Yoga, Power
Category: Gym and studio

The Compendium assigns power yoga a value of 4 METs. One MET is what sitting quietly costs, so this activity is about 4 times that per minute of doing it.

kcal = MET × kg × h
     = 4 × weight × hours

net of resting:
kcal = (4 − 1) × weight × hours

Source: Herrmann SD, Willis EA, Ainsworth BE, et al. "2024 Adult Compendium of Physical Activities." Journal of Sport and Health Science 13(1), 2024, pp. 6–12. MET values are population averages; roughly 18% of Compendium entries are estimated rather than measured.

The figure above is gross energy — everything spent during the session, including the resting metabolism you would have used anyway. Subtracting one MET-hour per hour gives what power yoga actually added.

The 4 MET figure for power yoga is a population average. The Compendium itself notes that individual energy cost varies with fitness, technique, terrain and body composition, so treat it as an order of magnitude rather than a measurement.

Calories burned by body weight and duration

Gross energy in kilocalories. Read across from your weight and down from your duration. A 70 kg person uses about 280 kcal an hour, of which roughly 210 is above what resting would have cost.

Calories burned by body weight and duration
Body weight	15 min	20 min	30 min	45 min	60 min	90 min
55 kg	55	73	110	165	220	330
65 kg	65	87	130	195	260	390
75 kg	75	100	150	225	300	450
85 kg	85	113	170	255	340	510
95 kg	95	127	190	285	380	570
110 kg	110	147	220	330	440	660

Compared with related activities

Energy used per thirty minutes at 70 kg, so the activities are directly comparable.

Comparison with related activities
Activity	METs	kcal / 30 min
Power yoga	4	140
Yoga	2.3	81
Hot yoga	3	105
Pilates	2.8	98
Low-impact aerobics	4.8	168
Calisthenics	7.5	263

Questions

How many calories does power yoga burn?: At 4 METs, a 70 kg person uses about 140 kcal in thirty minutes. Energy use scales with body weight, so a 90 kg person uses roughly a third more for the same session.
What is the MET value for power yoga?: 4 METs, listed under Compendium code 02160. A MET is a multiple of resting metabolic rate.
Should I subtract my resting metabolism?: If you are adding this to a maintenance figure that already includes rest, yes. The net figure removes the roughly one MET-hour per hour your body would have spent anyway, which for power yoga leaves about 75 per cent of the gross total.
Why does body weight change the answer?: A MET value is energy per kilogram of body mass, so the same activity costs more for a heavier body. That is why weight is an input rather than an assumption, and why generic calories-burned figures without a weight are close to meaningless.
How accurate is this figure?: It is an estimate from a population average. Published comparisons against indirect calorimetry find individual discrepancies of twenty to thirty per cent, so use it to compare activities rather than as a ledger to eat back.