Calories Burned Doing Pull-ups
Pull-ups (sets with rest) is rated 3.8 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned pull-ups by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 33 | 50 | 67 | 100 | 150 | 200 | 299 |
| 55 kg | 37 | 55 | 73 | 110 | 165 | 219 | 329 |
| 60 kg | 40 | 60 | 80 | 120 | 180 | 239 | 359 |
| 65 kg | 43 | 65 | 86 | 130 | 195 | 259 | 389 |
| 70 kg | 47 | 70 | 93 | 140 | 209 | 279 | 419 |
| 75 kg | 50 | 75 | 100 | 150 | 224 | 299 | 449 |
| 80 kg | 53 | 80 | 106 | 160 | 239 | 319 | 479 |
| 85 kg | 57 | 85 | 113 | 170 | 254 | 339 | 509 |
| 90 kg | 60 | 90 | 120 | 180 | 269 | 359 | 539 |
| 95 kg | 63 | 95 | 126 | 190 | 284 | 379 | 569 |
| 100 kg | 67 | 100 | 133 | 200 | 299 | 399 | 599 |
| 110 kg | 73 | 110 | 146 | 219 | 329 | 439 | 658 |
| 120 kg | 80 | 120 | 160 | 239 | 359 | 479 | 718 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of pull-ups at 70 kg (140 kcal) is roughly 1.5 bananas, 0.6 chocolate bars or 1 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where pull-ups fits in a plan
At 3.8 MET this is moderate activity: 150 minutes a week meets the WHO minimum. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Pull-ups burn?
About 140 kcal for a 70 kg person, 180 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Pull-ups burn?
Around 279 kcal at 70 kg. Pull-ups is rated 3.8 MET (moderate intensity).
How long do I need to do Pull-ups to burn 500 calories?
About 108 minutes at 70 kg, or 84 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Pull-ups is 3.8 MET (sets with rest).
Is Pull-ups good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.