Does a Sauna Burn Calories?
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.
How Many Calories Do You Burn in a Sauna? (Science Explained)
Studies show that sauna & calories burn by:
- Elevating heart rate (similar to light cardio)
- Boosting metabolism temporarily (EPOC effect)
- Promoting sweating (water loss)
Calories Burned Based on Weight & Time
| 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)
Sauna vs. Steam Room: Which Burns More Calories?
| 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).
Science-Backed Tips to Burn More Calories in the Sauna
Hydrate Before (Not During)
- Drink 16 oz of water 30 mins before to optimize sweating.
- Avoid chugging water mid-session—it can cause bloating.
Use the Sauna After Exercise
- Post-workout sauna sessions increase calorie burn by 15-20% (via EPOC).
Try Contrast Therapy (Hot & Cold)
- Alternate 10 mins sauna + 2 mins cold shower (boosts metabolism).
Choose Infrared Saunas for Higher Burn
- Burns up to 400 calories/hour (studies show deeper heat penetration).
Add Light Movement
- Gentle stretching or yoga poses increase circulation and calorie burn.
Track with a Heart Rate Monitor
- Devices like Apple Watch or Fitbit estimate calorie burn accurately.
Avoid Alcohol Before Sauna
- Dehydrates you, reducing calorie-burning efficiency.
Best Tools to Track Sauna Calorie Burn
- MyFitnessPal (Log under “Cardio > Sauna”)
- Garmin Heat & Altitude App (Tracks sauna-specific metrics)
- Smart Scale (Withings/Nokia) (Monitors water vs. fat loss)
Debunking 3 Biggest Sauna Calorie Myths
“Sweating = Fat Loss”
- Truth: Sweat is 99% water—not fat. Rehydrate after sessions.
“Longer Sessions Burn More Fat”
- Truth: Over 30 mins risks dehydration without extra fat loss.
“Sauna Alone Melts Belly Fat”
- Truth: Only exercise + diet create lasting fat loss.
Final Verdict: Should You Use a Sauna for Weight 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.
Your Turn! Share Your Sauna Experience
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!