The number of calories burned in a sauna varies widely depending on factors such as the type of sauna, session duration, individual metabolism, body weight, and heat tolerance.
- On average, a 10-minute sauna session burns about 73 to 134 calories, with a typical estimate around 83 calories per 10 minutes. This can total roughly 400 calories over an hour with breaks included
- Some studies report higher calorie burns, especially in athletes during longer sessions. For example, one study found between 495 and 1125 calories burned during a 60-minute sauna session consisting of three 20-minute exposures with rest intervals
- Estimates for a 30-minute sauna session range from about 46 to 500 calories burned, depending on the sauna type and individual factors. Traditional saunas may increase calorie burn to 1.5 to 2 times the resting metabolic rate, resulting in roughly 46.5 to 62 calories burned in 30 minutes for an average person
- It is important to note that much of the immediate weight loss during sauna use is due to water loss from sweating, not fat loss. Rehydration typically restores this weight
In summary, sitting in a sauna can burn between about 80 to 400 calories per 30 minutes for most people, with higher numbers possible in athletes or longer sessions. However, the calorie burn is modest compared to physical exercise, and sauna use should not be relied upon as a primary weight loss method
