How Many Calories Does Sex Burn

How Many Calories Does Sex Burn? A Science-Backed Guide to Sex and Calorie Burning

When people talk about burning calories, they usually think of running, weightlifting, or high-intensity workouts. But there’s one physical activity that almost everyone is curious about: sex. So the big question is—how many calories does sex burn?

Is sex actually a workout? Can it replace the gym? Or is it just a fun bonus with minimal fitness benefits?

In this in-depth, science-based guide, we’ll break down exactly how many calories sex burns, what factors affect calorie expenditure, how sex compares to exercise, and how to maximize calorie burn during sex—without killing the mood.

How Many Calories Does Sex Burn on Average?

On average, sex burns between 3 to 6 calories per minute, depending on intensity, duration, body weight, and position.

Here’s a general breakdown:

• Men: ~4–6 calories per minute

• Women: ~3–4 calories per minute
  
  

So if sexual activity lasts 15 minutes, the total calorie burn might look like this:

• Men: 60–90 calories

• Women: 45–60 calories
  
  

That’s roughly equivalent to:

• A brisk walk

• Light yoga

• Casual dancing

While sex isn’t a high-calorie-burning activity like running or HIIT, it still contributes to daily energy expenditure—especially when done regularly.

What Science Says About Calories Burned During Sex

One of the most cited studies on this topic comes from McGill University, where researchers measured energy expenditure during sexual activity in young, healthy couples.

Key Findings from the Study:

• Men burned ~101 calories per session

• Women burned ~69 calories per session

• Average duration: ~25 minutes

• Intensity level: Moderate
  
  

The study concluded that sex burns more calories than watching TV but fewer than traditional exercise.

👉 Bottom line: Sex is not a replacement for structured workouts, but it’s far from sedentary.

Factors That Affect How Many Calories Sex Burns

There’s no single answer to how many calories sex burns because several variables play a role.

1. Duration of Sex

The longer the session, the more calories burned.

• 5 minutes: Minimal calorie burn

• 15–30 minutes: Moderate calorie burn

• Extended sessions (with foreplay): Higher total burn

Foreplay counts too—kissing, touching, and movement all increase energy expenditure.

2. Intensity Level

Slow, sensual sex burns fewer calories than fast, vigorous sex.

• Low intensity: ~2–3 calories per minute

• Moderate intensity: ~3–5 calories per minute

• High intensity: ~5–7+ calories per minute

Increased heart rate = increased calorie burn.

3. Sexual Positions

Some positions require significantly more muscle engagement.

Higher calorie-burning positions include:

• Standing positions

• Missionary (top partner)

• Cowgirl (for the person on top)

• Doggy style

• Positions requiring squatting or thrusting

The more muscles you use, the more calories you burn.

4. Body Weight and Muscle Mass

Heavier individuals and those with more muscle mass burn more calories because their bodies require more energy to move.

5. Gender Differences

Men tend to burn more calories due to:

• Higher average body mass

• Greater muscle density

• Often more active movement during sex

However, women can significantly increase calorie burn when taking more active roles.

How Many Calories Does Sex Burn Compared to Exercise?

Sex won’t torch calories like cardio—but it does contribute and comes with added benefits.

Can Sex Help With Weight Loss?

Sex alone is unlikely to lead to significant weight loss, but it can support an active lifestyle.

Why Sex Can Still Help:

• Increases daily calorie expenditure

• Boosts metabolism temporarily

• Reduces stress (lower cortisol = better fat regulation)

• Improves sleep (important for weight management)

• Encourages body confidence and consistency

If you burn an extra 100 calories a few times per week, that can add up over months—especially when paired with healthy eating and exercise.

How to Burn More Calories During Sex

If you’re curious about maximizing calorie burn without making sex feel like a workout, here are some practical tips:

1. Extend Foreplay

Foreplay increases total time and movement, raising overall calorie burn.

2. Choose Active Positions

Positions that require holding your body weight, squatting, or thrusting burn more calories.

3. Increase Pace

Faster movement raises heart rate and energy expenditure.

4. Engage Core Muscles

Consciously engaging your core, glutes, and legs increases muscle activation.

5. Try Standing Positions

Standing or semi-standing positions increase balance and muscle use.

Does Sex Count as Cardio?

Sex can be considered light to moderate cardio, depending on intensity.

Signs sex is acting like cardio:

• Elevated heart rate

• Increased breathing

• Mild sweating

• Feeling physically tired afterward

However, for cardiovascular fitness improvements, most people still need dedicated aerobic exercise.

Calories Burned During Sex vs Masturbation

Yes—masturbation also burns calories, but less than partnered sex.

• Masturbation: ~1–3 calories per minute

• Partnered sex: ~3–6+ calories per minute
  
  

The difference comes down to:

• Less movement

• Fewer muscles engaged

• Lower heart rate
  
  

Other Health Benefits of Sex (Beyond Calories)

Even if calorie burn is modest, sex offers numerous physical and mental health benefits.

Physical Benefits

• Improved heart health

• Better immune function

• Reduced blood pressure

• Improved flexibility
  
  

Mental Health Benefits

• Stress reduction

• Improved mood

• Better sleep quality

• Stronger emotional connection

These benefits indirectly support weight management and overall wellness.

Common Myths About Calories Burned During Sex

Myth 1: Sex Burns as Many Calories as Running

❌ False. Running burns significantly more calories.

Myth 2: Sex Can Replace Exercise

❌ False. It’s a supplement, not a substitute.

Myth 3: Orgasms Burn Huge Calories

❌ Orgasms burn a small amount—most calories come from movement.

Frequently Asked Questions (FAQ)

How many calories does sex burn in 10 minutes?

About 30–60 calories, depending on intensity and body weight.

Does sex burn belly fat?

Sex burns calories overall, but spot reduction is a myth.

How many calories does sex burn for women?

On average, 3–4 calories per minute, but more if the woman is on top or actively moving.

Is sex good exercise?

Sex is light to moderate physical activity with added mental health benefits.

Can daily sex help you lose weight?

It can help slightly, but weight loss still requires diet and regular exercise.

Final Verdict: How Many Calories Does Sex Burn?

So, how many calories does sex burn?

• Average: 3–6 calories per minute

• Per session: 50–150 calories

• Depends on: Duration, intensity, position, and body weight
  
  

Sex won’t replace your gym workouts—but it’s a fun, natural way to stay active, reduce stress, and boost overall health.

And honestly? Burning calories while connecting with your partner is one of the most enjoyable ways to move your body.