How Many Calories Does Reading Burn? (Smart Ways to Turn Reading Time into Movement)

Ever found yourself curled up with a great book and wondered, “how many calories does reading burn?” You’re not alone. Between commutes, study sessions, and cozy evenings, many of us are curious whether pages turned or audiobooks listened to actually chip away at our daily calorie budget. Spoiler: reading burns calories — but the number may surprise you. Below you’ll find clear estimates, the science behind it, and practical tips to make reading time work for your health goals.

How Reading Burns Calories: The Science Explained

Any calorie burn comes from your body using energy to maintain basic functions (basal metabolic rate or BMR) plus whatever extra you do. Reading is mostly a sedentary activity, but your body still consumes energy. Scientists use METs (metabolic equivalents) to compare activities. Quiet sitting and reading generally sit around 1.2–1.5 METs — meaning 1.2–1.5 times your resting energy expenditure.

Quick formula: Calories burned per hour = MET × body weight (kg) × 1 kcal/kg/hr.

Quick calorie estimates: calories burned reading per hour

• Light reading (sitting, ~1.3 METs):
• 120 lb (55 kg): ~72 kcal/hour
• 154 lb (70 kg): ~91 kcal/hour
• 200 lb (91 kg): ~118 kcal/hour
• Standing reading or reading aloud (~1.5 METs) will be slightly higher.
• Walking while listening to an audiobook (2.5–3.5 METs) can burn 200–300+ kcal/hour depending on pace and weight.

These are estimates — individual metabolism, age, and body composition all affect the exact number. The key takeaway: reading burns modest calories, similar to other sedentary activities like watching TV or desk work.

How many calories does reading burn?

Short answer: not a large amount — typically 60–120 calories per hour depending on your weight and posture. However, reading still contributes to your total daily energy expenditure (TDEE). When combined with small behavior changes, reading time can become a productive slot for adding movement and boosting NEAT (non-exercise activity thermogenesis).

Factors That Influence Calories Burned While Reading

• Body weight and composition: Heavier people burn more calories to do the same activity.
• Posture: Standing or pacing increases calories compared with seated reading.
• Movement: Turning pages, gesturing, reading aloud, or fidgeting raises energy use.
• Mental effort: Intense concentration slightly increases brain energy use, but the effect on overall calories is small.
• Duration and frequency: Short bouts add up — 15–30 minute movement breaks matter more than you might think.

Practical Ways to Burn More Calories While You Read

If your goal is to squeeze more movement into reading time without sacrificing focus, try one or more of these approachable strategies.

• Stand up or use a standing desk: Alternate sitting and standing every 20–30 minutes. Standing raises METs modestly and improves posture.
• Walk and listen: Swap a printed book for an audiobook and walk at a comfortable pace — you’ll boost calories significantly.
• Mini-workout breaks: Use chapter breaks or the Pomodoro method (25 minutes reading, 5-minute break) to do 2–4 minutes of bodyweight moves.
• Stability ball or active seating: Sitting on a stability ball or wobble cushion engages core muscles and increases NEAT.
• Read aloud or act scenes: If you’re alone, reading out loud or practicing lines can add light movement and vocal work.
• Fidget intentionally: Small movements like calf raises, shoulder rolls, or pacing while reading can add up over the day.

Sample mini-workout routines to pair with reading

• Pomodoro Circuit: 25 minutes reading → 5 minutes: 30 seconds jumping jacks, 30 seconds bodyweight squats, 30 seconds plank, repeat for 5 minutes.
• Chapter Stretch Set: After each chapter: 1 minute hamstring stretch, 30 seconds torso twist, 30 seconds calf raises.
• Treadmill + Audiobook: 30–45 minutes walking at 3.0–3.5 mph while listening to your book (good for active recovery days).

Healthy Lifestyle Tips to Maximize Metabolism

Reading is just one small part of a healthy routine. To maximize calorie burn and overall health, focus on foundational habits:

• Build muscle: Resistance training 2–3 times/week raises resting metabolic rate.
• Eat strategically: Prioritize protein, whole foods, and balanced meals to support muscle and recovery. (See our nutrition guides for meal ideas.)
• Increase daily movement: Walk more, take stairs, and add NEAT-friendly habits. Browse our wellness tips for easy daily hacks.
• Sleep and stress: Quality sleep and stress management are essential for efficient metabolism.
• Consistent workouts: Pair reading-based movement with structured workouts — check our workout routines to find one that fits your schedule.

Real-World Examples: Turning Reading Time into Results

Jane, a busy editor, swapped one hour of evening TV for a 30-minute walk with an audiobook plus 30 minutes of reading while standing. She noticed better sleep and a small but steady weight loss over two months. Marcus uses chapter breaks to do short bodyweight circuits — he says the mid-book bursts keep him alert and add measurable steps to his day. Small consistent changes like these add up.

Frequently Asked Questions

1. How many calories does reading burn per hour?

On average, reading while seated burns around 60–120 calories per hour, depending on body weight and posture. Standing or walking while reading burns more — walking with an audiobook can reach 200+ kcal/hour depending on pace.

2. Can reading help me lose weight?

Reading alone is unlikely to produce significant weight loss, since it’s a low-intensity activity. However, it contributes to your total daily calorie burn and can be combined with small movement habits (walking, standing, mini-workouts) to support weight loss efforts.

3. Is reading better than watching TV for burning calories?

Reading and watching TV are both sedentary, but reading may involve slightly more mental engagement and minor movements. To burn more calories, stand while you read or replace TV time with a walk and an audiobook.

Conclusion

So, how many calories does reading burn? It’s modest — usually 60–120 kcal/hour when seated — but the real opportunity is in pairing reading with movement. Whether you stand, walk with an audiobook, or sprinkle mini-workouts between chapters, you can turn downtime into productive activity that supports your fitness goals. Try one of the sample routines above for a week and notice how small changes feel — then build from there.

Ready to make reading time more active? Pick one strategy and start today. For more structured ideas, check out our workout routines or explore healthy meal tips in our nutrition guides. If you found this helpful, share your favorite reading + movement combo in the comments and subscribe for more practical wellness tips.