How Many Calories Does a Sauna Burn?

Ever wished you could burn calories just by sitting still? That’s where saunas come in—whether you prefer soaking up the heat in your backyard garden sauna cabin or relaxing in the comfort of an indoor infrared sauna suite.
They might help you sweat off a few calories, but let’s be real—it’s mostly water, not fat. Still, the story doesn’t end there. There’s plenty of steam behind the scenes, so let’s separate the facts from the fog.

How Many Calories Can You Realistically Burn in a Sauna?

Understanding the Body's Response to Heat (Thermoregulation & Heart Rate)

The moment you step into that sauna, your body shifts into survival mode. Your heart pumps faster, you start dripping sweat, and your body scrambles to keep cool—a process called thermoregulation.
It’s like doing light cardio without moving a muscle.

This heat hustle burns some calories. Think of it as your body's way of paying the energy bill for sitting in a 90°C oven.

Why Calorie Burn Estimates Vary So Widely

But how many calories, exactly? That’s where things get steamy.
Some sources claim you can burn up to 600 calories an hour—sounds amazing, right?
The truth is more lukewarm. Most people burn 30 to 150 calories in 30 minutes, depending on things like body size, fitness level, and sauna type.

Factors Influencing Sauna Calorie Expenditure

Your Body Weight and Metabolism

If you’re on the heavier side or have a fast metabolism, you’ll naturally burn more calories in the same session.
It’s like carrying a heavy backpack up a hill—your body has to work harder.

But if you’re petite or have a slower metabolism, the calorie burn will be lower.
Your body simply doesn’t need to put in as much effort to regulate heat.

Sauna Type, Temperature, and Session Duration

Not all saunas are created equal. Traditional Finnish Saunas, like those rustic barrel saunas you see outdoors, blast you with dry, intense heat.
Infrared Saunas, on the other hand, offer a gentler warmth—ideal if you’re looking for a milder indoor session.

The higher the temperature and the longer you stay inside, the more calories you’ll burn—but always play it safe.

Sauna time is a treat, not a punishment.

Infrared vs. Traditional Saunas: Does It Impact Calorie Burn?

Examining Claims and Available Evidence

There’s a lot of buzz that infrared sauna cabins burn more calories because they heat you from the inside out.
Sounds futuristic, but the science is still catching up.

Current research says both types make your body hustle to cool down.
But traditional outdoor steam saunas, with their fiery temps, might edge out a bit more calorie burn simply because your body reacts more dramatically.

Sauna Calorie Burn vs. Exercise: A Realistic Comparison

Putting Sauna Energy Expenditure into Context

Let’s be honest: sitting in a sauna feels amazing, but it’s not going to replace your treadmill.
30 minutes in a sauna burns around 150 calories, tops.
That’s about the same as a brisk 20-minute walk.

You’re better off pairing sauna sessions with workouts instead of skipping the gym and hoping the sauna gods do the work for you.

Water Weight Loss vs. Fat Burning Revisited

And about that weight you see drop on the scale post-sauna? It’s mostly water.
Once you rehydrate (and you should), the pounds bounce back.

Fat loss is still all about the classic formula: burn more than you eat.
Saunas might give your metabolism a gentle nudge, but they’re not magic.

Conclusion: Focus on Overall Benefits, Not Just Calories

Instead of obsessing over calories, see saunas for what they really are—your personal relaxation zone.
Enjoy the fresh air in a backyard outdoor sauna cabin, or wind down after work in an indoor sauna pod.

Yes, you’ll burn a few calories, but the real benefits are stress relief, better circulation, and muscle recovery.
So next time you hit the sauna, sit back, sweat it out, and let your body do its thing—without turning it into a calorie-counting contest.