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Estimate calories burned and metabolic boost from yoga sessions. Free online yoga and meditation calculator with instant, accurate results.
Calculate daily calorie needs from BMR and activity level. Get TDEE targets for weight loss, maintenance, or muscle gain using the Mifflin-St Jeor method.
Calculate basal metabolic rate with the Mifflin-St Jeor equation. Estimate daily calories burned at rest for men and women to plan nutrition and weight goals.
Research from the Indian Journal of Physiology indicates one complete Surya Namaskar round (12 postures, both sides) takes approximately 30-60 seconds and burns 3.8-6.0 kcal for a 60-75 kg practitioner, depending on pace.
kcal per round ≈ 0.05–0.08 × body_weight(kg)Traditional Ashtanga practice includes 5-10 Surya Namaskar A and 3-5 Surya Namaskar B as warm-up. Dedicated Sun Salutation practices (108 rounds) can burn 400-700+ kcal and constitute vigorous cardiovascular exercise.
Total kcal = rounds × kcal_per_roundUpdated: July 2026
70 kg practitioner performing 12 moderate-pace rounds as a session warm-up.
→ ~55 kcal
65 kg practitioner completing the traditional 108 Surya Namaskar challenge.
→ ~430-540 kcal
Surya Namaskar B includes Virabhadrasana (Warrior I) and is 17 postures vs 12 for A, burning approximately 40-50% more per round due to longer duration and additional muscle engagement.
A fast-paced Sun Salutation (20-25 seconds/round) can have a MET value of 7-8, while a slow meditative pace (60+ seconds) is closer to MET 3-4. Pace dramatically affects calorie burn.
Calculate calories burned performing Surya Namaskar (Sun Salutation) sequences. One round of 12 postures burns approximately 3.8-6 kcal depending on pace and body weight. Sun Salutations are a complete cardiovascular and strength workout when performed in volume.