The number of calories burned in a sauna varies depending on factors like sauna type, temperature, duration, and individual metabolism. Here is a summary based on available data:
- On average, sitting in a traditional sauna burns about 500 calories per hour. This translates to roughly 83 calories for 10 minutes, 125 calories for 15 minutes, and 300-500 calories for 30 minutes
- Some studies report a range of 73 to 134 calories burned every 10 minutes, totaling around 400 calories in a 40-minute session with cooldowns
- Another study on athletes found calorie burns between 495 and 1125 calories during a 60-minute session divided into three 20-minute sittings with cooldowns
- Infrared saunas may burn calories at a similar or slightly higher rate, but estimates vary widely from 50 to 600 calories per 30-minute session
- The calorie burn in a sauna is mostly due to increased heart rate and metabolic rate from heat exposure, not muscle activity. This means the calorie burn is relatively low compared to physical exercise (e.g., brisk walking burns more calories in the same time)
- Weight loss from sauna use is primarily water loss through sweating, which is quickly regained upon rehydration. Saunas should not be relied upon as a primary weight loss method
In summary, a typical 10- to 30-minute sauna session burns approximately 80 to 500 calories depending on individual and sauna conditions, but this is modest compared to exercise and mostly reflects water weight loss rather than fat loss
