When it comes to burning calories, many people wonder whether sex counts as a real workout and if so, how much does it actually contribute? While sex does burn energy, it likely won’t replace a standard gym session. Here’s what the science says. Healthline
What the Research Shows
- On average, sexual activity burns around 3 to 5 calories per minute. Healthline
- One review found that participants burned about 100 calories during sex but the study didn’t specify how long the session lasted or the intensity involved. Healthline
- In a more defined study of 21 heterosexual couples in their early 20s:
- Men burned about 101 calories on average during a 24-minute session (~4.2 kcal/min). Healthline
- Women burned about 69 calories in that same time (~3.1 kcal/min) in the study. Healthline
- For comparison: during a 30-minute moderate treadmill session, men burned ~276 calories (~9.2 kcal/min) and women ~213 calories (~7.1 kcal/min). This shows that sex doesn’t burn as many calories as moderate-intensity exercise. Healthline
Why It’s Lower Than “Regular” Exercise
- The duration of sexual activity tends to be shorter than a standard workout, reducing total calories burned. Healthline
- Intensity, body position, movement and personal factors (like body weight and fitness level) vary a lot, making calorie burn less predictable. Healthline
- Because of the many variables, sex is not typically a reliable method for significant calorie expenditure when compared to structured aerobic or resistance training. Healthline
Key Take-aways: What You Can Expect
- A safe estimate: 3-5 calories per minute. So for 20 minutes you might burn around 60-100 calories, depending on factors like duration, intensity, and position.
- It’s unlikely that a short sexual session (e.g., 7 minutes) will match the calorie burn of a 30- to 45-minute gym workout. Healthline
- If you’re counting calories or trying to manage weight, don’t rely on sexual activity alone for your energy-expenditure needs consider it a supplementary movement, not the core of your exercise plan.
- But sex does offer other benefits: improved mood, stronger intimate connections, potential stress relief, hormone regulation, better sleep all beneficial for overall wellness even beyond calorie burn.
Practical Tips: How to Increase Calorie Burn (If You Want)
If you’re interested in increasing the calorie burn during sexual activity (while keeping comfort and consent front-and-center), here are some tips based on the research:
- Longer duration: Extending the length of the session gives more time for energy burn. Healthline
- Increased intensity and movement: More active positions, varied motions, and more dynamic involvement increase energy use.
- Try different positions: Standing or more movement-intense positions (versus lying still) may elevate calorie burn slightly. Some research noted ~10% more calories burned when standing vs seated/lying (though not necessarily specific to sex).
- Combine with overall fitness habits: Because sex alone won’t cover high-calorie-burn needs, maintaining regular cardio, strength training and active lifestyle habits will support better calorie management and physical conditioning overall.
Summary
In short: yes—sex does burn calories, but not nearly as many as typical moderate- or high-intensity workouts. A reasonable estimate is about 3-5 kcal per minute, which translates to roughly 60-100 calories during a 20-minute session (everything else being equal). But many variables affect the actual number. Use this as a fun bonus to your movement routine, not your main mode of calorie burn.
This was beautiful Admin. Thank you for your reflections.