How Many Calories Can I Burn in the Sauna? Realistic Estimates & Tips

Have you ever finished a long workout, sat in the sauna, and wondered, “If I’m sweating this much, am I torching calories too?” You’re not alone — many people assume hot rooms equal major calorie burn. In this post we’ll cut through the sweat and myths to give you practical, evidence-based answers to “how many calories can i burn in the sauna” and how to use sauna sessions safely as part of a fitness routine.

Why the sauna feels like a calorie burner

Sitting in a hot environment raises your heart rate, increases circulation, and ramps up your body’s cooling systems (hello, sweating). That makes it feel like you’re doing work. Passive heat exposure — sometimes called heat therapy or passive heating — does increase metabolic rate slightly compared with resting at room temperature. But that doesn’t mean saunas are a magic weight-loss tool.

How many calories can I burn in the sauna? Realistic estimates

Short answer: you can burn more calories in the sauna than sitting at room temperature, but the extra burn is modest and varies by person. Common, realistic ranges are:

• Light increase: 5–15 extra calories per 10 minutes for smaller or lightly active people
• Moderate increase: 15–30 extra calories per 10 minutes for larger bodies or higher heart-rate responses
• Long sessions (30–60 minutes): could add 50–150 calories extra over resting, depending on heat, weight, and cardiovascular response

Important note: most weight lost in a sauna session is water weight from sweating, not fat. That means the scale may drop after a session, but rehydrate and the number usually returns.

How these estimates are calculated

Estimates come from comparing the metabolic rate in heat to resting metabolic rate. If your body increases calorie burn by 10–50% over resting during a sauna session, that translates to roughly 0.1–0.5 kcal extra per minute for many people. Individual factors — body size, fitness level, sauna temperature, humidity, and duration — change the number.

Factors that affect calories burned in a sauna

• Body weight and composition: larger bodies tend to have higher resting energy expenditure and may show greater absolute calorie burn.
• Sauna type and temperature: traditional dry saunas at 80–100°C and infrared saunas at lower temps affect the body differently. Higher temperatures and prolonged exposure generally increase metabolic response.
• Duration: longer sessions increase total calories burned, but also increase risk for dehydration and heat stress.
• Fitness level: trained individuals often have a different cardiovascular response to heat than untrained people.

Can the sauna replace exercise?

No. While sauna sessions can complement exercise — for recovery, relaxation, or heat acclimation — they do not provide the same benefits as physical activity. Cardio and resistance training are needed to build muscle, improve aerobic fitness, and create meaningful calorie deficits for fat loss.

How to use the sauna as part of a fitness plan

1. Use sauna sessions after workouts to promote relaxation and potential recovery benefits (10–20 minutes is common).
2. Combine with proper hydration and electrolytes; rehydrate slowly after sessions.
3. Consider contrast therapy (short cool-down or cold shower) to boost circulation and recovery when appropriate.
4. Use heat sessions occasionally for passive calorie burn, but don’t rely on them for weight loss — pair saunas with a structured exercise plan and calorie-aware nutrition.

Practical tips, workout variations and lifestyle advice

Here are actionable ways to make saunas work for you without overestimating calorie burn:

• Pre- or post-workout timing: Short sauna sessions (10–15 minutes) after resistance training can help relax muscles and may aid perceived recovery.
• Hydration plan: Weigh yourself before and after if you want to track sweat loss. Replace fluids gradually — water, electrolyte drinks, or a balanced snack with sodium and potassium.
• Frequency: 2–4 sauna sessions per week is common for health benefits without overstress. Always listen to your body.
• Workout variation: On lighter training days, try a shorter, hotter sauna. On intense days, prioritize cooling and recovery instead.
• Safety: Avoid alcohol before saunas, don’t extend sessions if you feel dizzy or nauseous, and consult your doctor if you have cardiovascular conditions or pregnancy.

Real-world example: What to expect

Meet Sam, a 35-year-old recreational runner weighing 75 kg. After a 45-minute moderate run, Sam sits in a dry sauna at 85°C for 20 minutes. Heart rate rises modestly and Sam sweats heavily. The extra calorie burn from the sauna session might be around 30–60 calories — a relatively small addition to the calories burned during the run. The main benefit Sam experiences is relaxation, reduced muscle tension, and a sense of recovery rather than significant fat loss.

Frequently Asked Questions

1. Do you burn fat in the sauna?

Not directly. Saunas mainly cause water loss through sweat. True fat loss requires a sustained calorie deficit created by diet and exercise. Saunas can support overall wellness and recovery, which can indirectly help you stay consistent with training.

2. How long should I stay in the sauna to burn calories?

Short sessions (10–20 minutes) are safe for most healthy adults and provide modest extra calorie burn. Longer sessions increase risk for dehydration and overheating. Focus on consistency and safety rather than trying to prolong sessions for more calories.

3. Is an infrared sauna better for calorie burn?

Both infrared and traditional saunas raise body temperature and can increase metabolic rate slightly. Infrared saunas often operate at lower ambient temps and may feel more tolerable, but neither should be considered a primary calorie-burning tool. Choose the style you tolerate best.

Conclusion — So, how many calories can i burn in the sauna?

You can burn a modest number of extra calories in the sauna — often tens rather than hundreds per session — but most immediate weight loss is water weight, not fat. View sauna sessions as a recovery and wellness tool that complements workouts and a healthy diet rather than a shortcut to fat loss. If your goal is to lose weight or improve fitness, prioritize structured exercise programs and balanced nutrition, and use sauna time for relaxation and recovery.

Ready to build a plan that combines effective workouts, smart nutrition, and recovery strategies like sauna use? Check out our workout routines and nutrition guides, and browse wellness ideas in our wellness tips section to get started.

If you found this helpful, try one safe sauna session this week and log how you feel afterward — hydration level, perceived recovery, and sleep quality are often the best indicators of benefit.