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Yoga intensity varies widely by style: Hatha/restorative (MET 2.5-3.0), Vinyasa flow (MET 4.0-5.5), Power/Ashtanga (MET 5.5-7.0), Bikram/hot yoga (MET 5.0-6.5). Metabolic cost = MET × body mass × time.
kcal = MET × weight(kg) × duration(hr)Vigorous yoga styles produce 5-15% EPOC elevation lasting 6-24 hours. The boost comes from tissue repair, glycogen resynthesis, and elevated catecholamine levels. Static/restorative yoga produces minimal EPOC.
EPOC kcal ≈ Session_kcal × 0.05 to 0.15Updated: July 2026
65 kg practitioner in a moderate-pace vinyasa class.
→ ~325 kcal + ~30 kcal EPOC
80 kg practitioner in an advanced power yoga class with challenging holds.
→ ~780 kcal + ~85 kcal EPOC
Restorative yoga (MET 2.5) burns less than half what power yoga (MET 6.5) does. Style selection dramatically affects caloric expenditure. Specify the exact yoga type.
Heat increases sweat and heart rate but does not proportionally increase calorie burn. Elevated HR in hot yoga is partly thermoregulatory, not entirely from mechanical work. Add only 10-15% above the base MET, not double.
Estimate the acute calorie expenditure from a yoga session and the residual metabolic boost (EPOC) that continues after practice. Power yoga and vinyasa styles can elevate resting metabolic rate for 12-24 hours post-session through increased oxygen consumption.