Picture this: it’s Sunday evening, you’ve settled on the couch for a Netflix marathon, and between episodes you wonder, “Am I at least burning calories while I binge?” If you’ve asked yourself how many calories do you burn watching TV, you’re not alone — and the answer might be both simpler and more useful than you think.
How many calories do you burn watching TV — the numbers explained
Watching TV is mostly a sedentary activity, so the calories you burn are close to your resting metabolic rate plus a tiny extra for posture and minor movements. A handy way to estimate is with METs (metabolic equivalents): sitting quietly is about 1.0–1.3 METs. That means:
- For a 120 lb (54 kg) person: ~54–70 calories per hour
- For a 150 lb (68 kg) person: ~68–88 calories per hour
- For a 200 lb (91 kg) person: ~91–118 calories per hour
So if you watch two hours of TV, a 150 lb person might burn roughly 136–176 calories — which is modest. Small movements like fidgeting, reaching for snacks, or standing up during commercials increase the burn slightly, but not dramatically.
Why the numbers vary
- Body weight: heavier bodies burn more calories at rest.
- Muscle mass: more muscle increases resting calorie burn.
- Activity level while watching: standing, pacing, or doing light exercises raises METs.
- Individual metabolism and age also play a role.
Why sitting still burns so little (and why it matters)
When you’re on the couch, your body is in a low-energy state. Long stretches of sitting reduce daily NEAT (non-exercise activity thermogenesis), which is the unconscious calorie burn from small movements. Over weeks and months, lost NEAT can add up to weight gain even if calorie intake stays the same.
That doesn’t mean you must stop watching TV — it means you can be intentional about how you watch.
Turn screen time into movement time: TV-friendly workouts and tips
Here are practical, realistic ways to boost calorie burn during your shows without sacrificing enjoyment.
Commercial-break circuit (10–15 minutes)
- Jumping jacks — 30 seconds
- Bodyweight squats — 30 seconds
- Plank — 30 seconds
- Lunges — 30 seconds (alternate legs)
- Repeat for each commercial break; 3–4 breaks = a solid mini-workout.
Low-impact alternatives
- Calf raises while reading subtitles — 2–3 sets of 20
- Seated leg lifts — 15–20 reps per leg
- Standing march or heel-toe shifts for 5–10 minutes
Simple STAND-UP habit
Set a rule: stand or move for at least 5 minutes every 30 minutes of screen time. A quick walk to refill water, a couple of squats, or pacing while you talk on the phone can increase hourly calorie burn noticeably.
Quick examples: calories burned with small changes
- 150 lb person sitting quietly: ~75 kcal/hr
- Same person standing instead of sitting: ~90–100 kcal/hr (roughly +15–25 kcal/hr)
- Doing a 10-minute commercial-break circuit (~6–8 METs for that brief period): could add 50–90 kcal per 30-minute show depending on intensity
Small, consistent increases add up. If you add 100 extra calories burned through movement each day, that’s 700 calories per week or nearly 2,800 per month — equivalent to almost a pound of body fat over time when paired with healthy eating adjustments.
Practical fitness tips and lifestyle advice
- Swap snacks: choose high-protein, lower-calorie options (Greek yogurt, nuts in portion sizes, sliced veggies) to reduce passive calorie intake while watching.
- Make TV a cue: use the start of a show to begin a 10–15 minute mobility or strength circuit — consistency beats intensity.
- Combine resistance training: aim for 2–3 strength workouts per week to raise resting metabolic rate and make your couch calories less consequential.
- Track NEAT: use a simple step counter to see how standing, pacing, and chores add to daily energy expenditure.
- Hydrate and sleep well: both support metabolism and energy for movement.
Workout variations you can do in front of the TV
Beginner (no equipment)
- Chair squats — 3 sets of 12
- Wall push-ups — 3 sets of 10
- Standing calf raises — 3 sets of 20
Intermediate
- Walking lunges — 3 sets of 12 per leg
- Plank with alternating shoulder taps — 3 x 30–45 sec
- Glute bridges — 3 sets of 15
Advanced
- Burpees or squat jumps — 30–60 seconds per commercial break
- Single-leg Romanian deadlifts (bodyweight or light dumbbells) — 3 sets of 8–12
- AMRAP (as many rounds as possible) mini-circuit during a long episode
Frequently Asked Questions
Sitting upright typically burns slightly more calories than lying down because your muscles maintain posture. Both are low-energy states, but standing or moving increases expenditure more than either.
Yes. Small, repeated movements (fidgeting, tapping, shifting weight) increase NEAT. For some people, increased fidgeting can add tens to a few hundred calories burned per day. It’s not a substitute for exercise but helps overall energy balance.
Both work. Doing focused exercise before watching allows you to relax guilt-free, while commercial-break workouts help break up sedentary time and boost daily energy expenditure. Pick the strategy you’ll stick with consistently.
Conclusion — make TV time work for you
So, how many calories do you burn watching TV? The short answer: not many if you stay seated — roughly 50–120 calories per hour depending on your weight and metabolism. The good news is that with small, consistent habits — standing more, doing short commercial-break circuits, swapping snacks, and adding regular strength training — you can turn passive screen time into an opportunity to move more and improve health.
Try this tonight: during the next episode, stand up and do 2 minutes of bodyweight moves or calf raises during commercials. Notice how it feels. For more structured programs, check out our workout routines and tips in the nutrition guides or browse practical wellness tips to pair movement with better habits. Want a printable 10-minute TV workout? Leave a comment or sign up to get one — small changes compound into big results.
