How Many Calories Do You Burn During Sex?

Sex offers wonderful benefits, like pleasure and connection. And while not especially sexy or romantic, the calorie-burning nature of sexual activity is worth celebrating, too.

If you consider sex the most fun form of exercise, you’re naturally going to wonder how many calories does sex burn per hour. It’s not like you can enter a few numbers on your treadmill or Peloton bike and get a reliable estimate post workout.

You can, however, get some idea about the number of calories burned during sex by looking at the research and factoring in your own stats. Below we’ll examine what is known about calorie burn and other health benefits of sex, and give you some ideas about how to make sex an even more satisfying workout.

A good cardio or aerobic workout of any kind boosts your heart rate, lung capacity, and muscular endurance. Certainly sex can do all of those things, proving that you don’t need a fitness club membership or any fancy equipment to get your cardio on.

An analysis of 18 studies examining the physical demands of sexual intercourse suggests that sexual activity can improve cardiovascular fitness, though the duration of the activity, position of the partners, and the health status of the individuals all factor into just how physically demanding the sex can be.

If you’re worried about how sex might affect athletic performance that you do outside of the bedroom, fear not. Despite a widely held belief by some athletes and coaches that sex before an athletic contest will hurt your performance (on the court or field, that is), research suggests that sex can be part of your pre-game routine. A review of hundreds of previous studies on the subject found that sexual activity anywhere from 30 minutes to 24 hours before an athletic performance has no effect on musculoskeletal endurance, aerobic fitness, or strength/power.

As with any kind of exercise, the amount of calories you burn depends on many factors. Among them are:

• age

• body composition (the amount of bone, fat, and muscle in the body)

• height

• sex

• body weight

• overall health

And of course, the intensity and duration of the activity are the other main factors that determine calorie expenditure. So given all that, does sex burn calories?

The answer is yes, but not surprisingly, there are other types of physical activity that will burn more calories faster. But most people probably aren’t having as much fun in their spin classes as they are in between their sheets.

And despite sex and exercises being subjects just about everyone has at least some interest in, there is relatively little published research exploring how many calories are burned during sex. One small study of 21 young healthy couples did find that standard sexual activity burns an average of 3 to 4 calories per minute — or about 215 calories per hour.

To put that in perspective, consider the following activities and their average rate of calorie burning per hour:

• Brisk walking (3.5 mph): 280

• Running/jogging (5 mph): 590

• Bicycling (less than 10 mph): 290

• Bicycling (more than 10 mph): 590

• Dancing: 330

• Hiking: 370

• Swimming (slow, freestyle laps): 510

You don’t really need a reason to want longer, more frequent sex. But, in the back of your mind, you’re thinking about the health benefits of sex then consider these recommendations for better sexual performance:

Take Your Time

As with any calorie-burning activity, the more time you spend engaging in sexual activity the more calories you’ll expend. That means more foreplay —every kind of workout benefits from a good warmup. Get creative with your partner.

Heat Things Up

Just as hot yoga burns more calories than standard yoga workouts, sex in a warmer environment can make things hot and steamy in more ways than one — including how many calories are burned during sex.

Vary Your Sex Positions

At the gym you know it’s important to mix up your workouts, not just to challenge different muscle groups, but to make your routine not so… routine. The same is true for sex. If you’re usually on top (which burns more calories than being on the bottom), switch positions with your partner every now and then.

Explore other positions, like reverse cowgirl or wheelbarrow, and other sex and relationship trends to keep things lively and anything but routine. And never stop communicating with your partner; it’s essential to keeping your sex life thriving.

Address Any and All Challenges

Of course, there can be some challenges to getting in a good sex “workout,” such as premature ejaculation, a condition that affects between 20% and 30% of sexually active men. Finishing before you want to not only brings your calorie-burning efforts to a frustratingly early end, but it can certainly be a bummer for you and your partner. There are, however, numerous strategies to prevent premature ejaculation, including behavioral and psychological techniques, as well as medications to keep you going.

And then there’s erectile dysfunction (ED), which affects about 30 million men in the United States. Though not all sexual activity requires optimal sexual function, if you’re dealing with ED, you may want to investigate any number of ED medications that are usually safe and effective for most guys.

Other conditions, such as high blood pressure and mental health disorders, such as depression, anxiety, and low self esteem, may also interfere with your sexual health.

The weight loss and cardiovascular health benefits of sex may not (and probably should not) be at the forefront of your mind during moments of intimacy. But afterward, you may find some additional solace in knowing that getting busy can also mean burning calories.

For optimal fitness, think of sex as one piece of the exercise puzzle. Make time for some more productive calorie-burning activities like running or brisk walking, swimming, aerobics training, bicycling, tennis, or other sports. Research shows that consistent physical activity can help boost sexual function in many adults. And having better sex and a stronger libido may make it easier to get through your next not-so-fun workout.