How many calories does sex burn?

How many calories can you burn during sex?

Studies investigating calorie burn during sex are limited because it is difficult to account for the various factors that can influence it. One literature review suggests sex can burn around 100kcal [1]. However, there are large variations in how this is measured across studies, and a lack of information about relevant factors such as type of sex, position, duration, and intensity. 

Instead, it can help to look at the calories burned per minute. One study estimated, based on a male in his early-to-mid thirties and weighing 154lbs, the average calorie burn during sex would be 3.5kcal per minute [2]. Another study, involving 21 heterosexual couples in their 20s from the Montreal region, found a similar average energy expenditure of 3.6 kcal per minute. Sexual activity lasted an average of 25 minutes, suggesting a calorie burn of approximately 85 kcal per session [3]. 

What factors influence the calorie burn during sex?

While the above figures offer a guideline, calorie burn is not an exact science. It is influenced by other factors, including age, sex, body composition, and genetics [4]. The type of sex you have, the duration of the session, and other factors like intensity can also make a difference (more on this below). 

How to burn more calories during sex

There are lots of fun reasons to have sex that have nothing to do with calories, and focusing on sex as a workout might take away from the enjoyment factor. But if you want to, there are ways you can maximize how many calories you burn during sex. 

Play with speed

Higher intensity exercise burns more calories, and one way to increase the intensity of sex is by speeding up your movements [5]. One study suggests that the person on top in the missionary position may experience the highest heart rate and, therefore, calorie burn, though it focused only on male partners [3]. Try switching which partner is controlling the speed to mix up who is getting a better workout during sex. As always, communicate with your partner and gain consent before increasing the speed or intensity during sex.  

Try standing up

Many sex positions involve at least one partner lying down. But did you know that standing burns more calories than lying or sitting [6]? Upright sex positions can help work your balance and strength, too. You could try standing variations of doggy-style or missionary, using a wall or tabletop for balance and support. If you feel like an extra muscle workout, try the wheelbarrow — when the receiving partner adopts a push-up position and the giving partner holds their legs on either side of their hips. 

Have an orgasm

An orgasm is a pleasurable side effect of sex, and one that could help toward your calorie burn. During an orgasm, your heart rate reaches its peak, which in turn may provide a higher calorie burn [7]. It is completely normal not to reach an orgasm through only penetrative sex, though. A survey of 1,000 women found that only 18% can orgasm from intercourse alone, and around 37% said clitoral stimulation was necessary [8]. Everyone’s body is different, so spend time learning what turns you on and communicate your needs to your partner to make the big-O more achievable. You can also experience the same benefits of an orgasm through masturbating, too!

Enjoy foreplay

Foreplay is sometimes overlooked as we concentrate on sex as the main event. But enjoying extended foreplay time can help keep your heart rate elevated for longer, burning more calories. Spend time playing with different erogenous zones, teasing each other, and exploring each other’s bodies. Examples of foreplay include massage, kissing, sexting, cuddling, and verbal cues like compliments or dirty talk. 

Is sex a good workout compared to other forms of exercise?

Determining if sex is a good workout or not depends on what you class as a “good workout”. The physical activity recommendation for adults includes at least 150 minutes of moderate-intensity activity per week. This level of activity should raise your heart rate and make you feel warmer, and you should still be able to talk but not sing [9]. Common examples of moderate-intensity activities include: 

• Brisk walking: Walking is one of the most affordable and accessible exercises. One study of a male with below-average fitness levels suggests 30 minutes of walking can burn around 276 calories [10]. 

• Dancing: Depending on the style, dancing can burn between 200 and 500 calories per hour [11] 

• Tennis: A one-hour game of singles tennis burns between 420 and 600 calories, and has added social benefits, too [12].

 There is debate over what classification of exercise sex is. Some studies suggest it is a low-intensity activity, while others indicate it may be more moderate [1]. As with any exercise, activity, or workout, calorie burn during sex depends on the intensity and duration of the session, as well as biological factors such as age and body composition. Overall, while sex can count towards your daily movement, other exercises like walking often provide a higher calorie burn and a more consistent workout than sex. 

What are the other health benefits of sex? 

Sex should be an enjoyable experience, and rather than viewing it as an opportunity to burn calories, have fun exploring sensations and being intimate with yourself and your partner. There are also lots of other health benefits you can gain from sex, such as:

• Pleasure: The vagina contains nerve endings, like the G-spot, that provide stimulation during sex [13]. But the clitoris is the main pleasure hub: it is thought to contain 10,000 nerve endings, and has the sole function of providing sexual pleasure [14, 15]!

• Better sleep: Sexual arousal releases the hormone dopamine, which helps with relaxation and sleep [16, 17].

• Lower blood pressure: One study found an association between higher orgasm ratings during sex and lower blood pressure the following day [18].

• Stress relief: Sexual activity is linked to elevated oxytocin levels, a hormone that helps with stress reduction, and orgasm is linked with lower cortisol, a stress hormone [19].

• Higher pain threshold: An older study of 20 women found that vaginal stimulation decreases pain sensitivity, suggesting that sexual pleasure may increase your pain threshold [20].

Learn more about your body

Did you know your sex drive — also known as libido — can change throughout your cycle? At Natural Cycles, we are on a mission to empower women about their menstrual and sexual health. Using our wearable NC° Band (or another integrated wearable), our one-of-a-kind algorithm will use your unique cycle characteristics and skin temperature to predict ovulation, your period, your most fertile days, and each phase of your cycle. Along the way, you can log libido, sexual activity, and other exercises, and your Cycle Summary at the end of each cycle will help you learn how your sex drive, energy, and activities change throughout each phase. You can also log symptoms, such as PMS, spotting, or discharge, to know your own normal and recognize anything out of the ordinary. NC° Birth Control is FDA-cleared for use as hormone-free contraception, or if you are trying to get pregnant, NC° Plan Pregnancy helps you determine when you are most likely to conceive. Go hormone-free today with Natural Cycles!