How Many Calories Do You Burn in a Cold Plunge? Real Numbers, Tips & Best Practices

Ever stepped out of a freezing tub after a long run and wondered, “Did that cold plunge actually burn calories—or was it just shocking my system?” You’re not alone. Cold water therapy is trendy for recovery, mood, and focus, but many people also want to know whether it helps with calorie burn and fat loss. Let’s break down what really happens when you dunk into icy water, give real-world estimates, and share safe, practical tips you can apply today.

How many calories do you burn in a cold plunge — the short answer

Short answer: a cold plunge burns some extra calories, but it’s usually modest for short sessions. The exact number depends on water temperature, duration, your body size and composition, and whether you shiver. For most people, a 2–10 minute plunge might burn anywhere from about 10 to 50 calories. Longer or very cold immersions that trigger shivering can increase that to 100+ calories per session for some individuals.

Why there’s no single number

• Body weight: larger bodies expend more energy to maintain core temperature.
• Water temperature: colder water increases thermogenic demand.
• Duration and shivering: shivering dramatically raises metabolic rate; non-shivering thermogenesis (brown fat) is gentler.
• Acclimation: frequent cold exposure can reduce shivering and change how many calories you burn over time.

How calories are estimated: a simple calculation you can try

One way to estimate is using METs (metabolic equivalents). Roughly:

Calories per minute ≈ MET × 3.5 × bodyweight(kg) / 200

Example for a 70 kg (154 lb) person:

• Mild cold (no shivering, MET ≈ 2): ~2.5 kcal/min → 5 min ≈ 12 kcal
• Moderate cold (alert, light shivering, MET ≈ 4): ~5 kcal/min → 5 min ≈ 25 kcal
• Intense shivering (MET ≈ 6): ~7.4 kcal/min → 10 min ≈ 74 kcal

These are estimates—real numbers vary. The key takeaway: short plunges burn a modest number of calories; extended or repeatedly intense cold exposure increases total energy expenditure.

What affects calorie burn in cold water

Water temperature and immersion depth

Colder water and full-body immersion raise heat loss. A neck-deep 10°C (50°F) plunge is far more metabolically demanding than a 15–18°C (59–64°F) dip.

Shivering vs. non-shivering thermogenesis

Shivering is fast, muscle-driven heat production and uses a lot of calories. Non-shivering thermogenesis (brown fat activity) burns calories more slowly but can contribute over time—particularly in people who regularly expose themselves to cold.

Body composition and acclimation

Lean people with less insulation tend to lose heat faster and may burn more calories per minute. However, regular cold training can blunt shivering and change how your body responds.

Real-world examples: calories burned in common cold plunge scenarios

• 5-minute ice bath (~10°C) for a 70 kg person: roughly 20–40 calories depending on response.
• 10-minute very cold immersion with shivering: could be 50–100+ calories.
• Regular daily cold exposures over weeks: small increases in resting metabolic rate via brown fat activation—adds up slowly, but is not a shortcut for weight loss.

Cold plunge benefits beyond calories

If your main goal is weight loss, cold plunges are a small supporting tool—not a primary strategy. The real, proven benefits often include:

• Reduced post-workout inflammation and muscle soreness
• Improved mental clarity and mood (cold shock releases norepinephrine)
• Faster recovery between intense training sessions

Combine cold therapy with smart training and nutrition for the best results. For strength and performance programming ideas, check out our workout routines.

Safe practices and practical fitness tips

Before you start

• Consult a healthcare provider if you have heart disease, uncontrolled hypertension, or other medical conditions.
• Begin with short exposures (1–2 minutes) and gradually increase as you get comfortable.

During the plunge

• Use controlled breathing (box breathing or Wim Hof–style techniques) to manage the shock response.
• Keep sessions brief at first and avoid prolonged immersion until you’re acclimated.
• Have a warm towel and warm clothing ready for after the plunge.

Workout and recovery variations

• Contrast therapy: alternate between hot shower/sauna and a short cold plunge to support recovery.
• Post-HIIT cold plunge: short cold exposure after very intense sessions to speed recovery—don’t use cold immediately after strength sessions if hypertrophy is your goal (it may blunt muscle growth signals).
• Cold exposure on rest days: use for mood, sleep, and metabolic variety without overdoing it.

How to use cold plunges as part of a healthy lifestyle

Think of cold plunges as a recovery and wellness tool—not a magic bullet for burning calories. Pair them with a balanced diet, progressive resistance training, and cardio. For nutrition support that complements cold therapy and training, see our nutrition guides.

Frequently Asked Questions

1. Will cold plunges help me lose fat?

Cold plunges can increase energy expenditure slightly, especially if shivering occurs. However, the calorie burn is usually small compared to exercise and diet changes. Use cold therapy as a recovery tool while prioritizing consistent training and a calorie-controlled diet.

2. How long should a cold plunge be to burn calories?

Short plunges (2–10 minutes) burn modest calories. Longer cold exposure increases calorie burn but also raises risk (hypothermia, cardiac stress). Start short and build tolerance; prioritize safety over duration.

3. Does cold exposure increase metabolism long-term?

Regular cold exposure can activate brown adipose tissue and slightly increase resting metabolic rate for some people. The effect is real but modest and should be seen as a complementary strategy—not a primary weight-loss method.

Conclusion — Should you cold plunge to burn calories?

Cold plunges do burn calories, but usually in modest amounts for short sessions. The bigger wins are improved recovery, mood, and resilience. If you love cold therapy, include it safely in your routine alongside resistance training and a smart eating plan. Curious to try a routine that pairs cold therapy with effective workouts? Explore our wellness tips and workout routines to get started.

Ready to test it for yourself? Start with a 1–2 minute plunge, track how you feel and how your body responds, and build from there. If you want personalized guidance, consider consulting a trainer or health professional to create a safe plan that meets your goals.