By vakkas 
Yes, a sauna burns calories—but not like exercise. A 30-minute sauna session can burn 100-300 calories by raising your heart rate and increasing sweating. However, most of this is water weight, not fat loss. For real weight loss, combine sauna use with exercise and a healthy diet.
Studies show that sauna & calories burn by:
- Elevating heart rate (similar to light cardio)
- Boosting metabolism temporarily (EPOC effect)
- Promoting sweating (water loss)
| Body Weight | 15 Minutes | 30 Minutes |
|---|---|---|
| 125 lbs (57 kg) | 50-100 cal | 100-200 cal |
| 155 lbs (70 kg) | 70-130 cal | 150-250 cal |
| 185 lbs (84 kg) | 90-160 cal | 180-300 cal |
Key Factors Affecting Burn:
✔ Sauna type (Infrared burns slightly more)
✔ Temperature (Hotter = more calories burned)
✔ Hydration level (Dehydration reduces efficiency)
| Feature | Traditional Sauna | Steam Room |
|---|---|---|
| Heat Type | Dry (160–200°F) | Humid (110–120°F) |
| Calorie Burn | 150–300 (30 mins) | 100–200 (30 mins) |
| Best For | Detox, muscle relief | Sinus congestion, skin hydration |
Winner for Calorie Burn: Traditional sauna (higher temps = more energy expenditure).
- Drink 16 oz of water 30 mins before to optimize sweating.
- Avoid chugging water mid-session—it can cause bloating.
- Post-workout sauna sessions increase calorie burn by 15-20% (via EPOC).
- Alternate 10 mins sauna + 2 mins cold shower (boosts metabolism).
- Burns up to 400 calories/hour (studies show deeper heat penetration).
- Gentle stretching or yoga poses increase circulation and calorie burn.
- Devices like Apple Watch or Fitbit estimate calorie burn accurately.
- Dehydrates you, reducing calorie-burning efficiency.
- MyFitnessPal (Log under “Cardio > Sauna”)
- Garmin Heat & Altitude App (Tracks sauna-specific metrics)
- Smart Scale (Withings/Nokia) (Monitors water vs. fat loss)
- Truth: Sweat is 99% water—not fat. Rehydrate after sessions.
- Truth: Over 30 mins risks dehydration without extra fat loss.
- Truth: Only exercise + diet create lasting fat loss.
Short-Term: Burns 100-300 calories/session (mostly water weight).
Long-Term: Best for recovery, detox, and metabolism support.
Pro Tip: For best results, use the sauna 3x/week after workouts.
How many calories do YOU burn in the sauna? Tried infrared vs. steam? Drop your tips below!
Found this helpful? Share it with a friend who loves saunas!
[…] a workout can boost metabolism and help your body continue to burn calories after your session. Sauna weight loss is best paired with a healthy diet and […]