Yin yoga is one of the gentlest forms of movement — poses are held for several minutes while you relax into deep tissue and connective tissue release. Because the pace is slow and meditative, calorie burn is modest compared with vinyasa or power yoga. This calculator estimates how many calories you burn during a 45-minute yin yoga session based on your body weight and the intensity of your practice.
Simply enter your weight, choose the setting that best matches your class (restorative, typical, or deep edge), and press Calculate. You will get a total for your session, the calories burned per minute, and the equivalent per hour. The tool uses the standard MET formula used in exercise physiology, so the estimate is consistent with research-based calorie tables.
Whether you are a new yogi curious about energy output or an experienced practitioner tracking gentle movement on rest days, this calculator gives you a quick, reliable reference — no apps or wearables required.
Step-by-Step Guide
Using this calculator takes less than a minute. Start by entering your current body weight in the number field and choose either kilograms or pounds from the unit selector — the calculator automatically converts pounds to kilograms using the factor 1 lb = 0.453592 kg. Next, choose the intensity option that best matches the class you attend or the practice you lead at home. Restorative sessions with lots of props and minimal muscular effort sit close to MET 1.8; a typical 45-minute yin class with gentle engagement stays near MET 2.0; and a stronger deep-edge practice with longer holds and fewer props moves toward MET 2.5. Press Calculate to see your total for the full 45 minutes, the calories burned per minute, and the hourly equivalent. Use the reset button to clear the form quickly between calculations.
Formula Explained
This calculator applies the standard metabolic equivalent (MET) formula used in exercise physiology: calories per minute = MET × 3.5 × weight in kg ÷ 200. The MET value tells you how many times more energy an activity requires compared with lying at rest, where resting energy expenditure is approximately 3.5 ml of oxygen per kilogram per minute. A yin yoga practice is light activity, so its MET values fall between 1.8 and 2.5. Once the per-minute calorie burn is known, it is simply multiplied by 45 minutes to produce the session total. You can read more about the MET concept and its origins on Wikipedia.
Worked Examples
Example 2: A 68 kg person in a typical yin class (MET 2.0) burns 2.0 × 3.5 × 68 ÷ 200 = 2.38 kcal per minute. The 45-minute total comes to about 107 kcal.
Example 3: An 80 kg person working at the deep edge (MET 2.5) burns 2.5 × 3.5 × 80 ÷ 200 = 3.5 kcal per minute, giving roughly 158 kcal over 45 minutes.
Reference MET Values
| Practice style | MET value | Calories / 45 min for 70 kg |
|---|---|---|
| Restorative / very gentle | 1.8 | ≈ 99 kcal |
| Typical yin class | 2.0 | ≈ 110 kcal |
| Strong holds / deep edge | 2.5 | ≈ 138 kcal |
These values assume a 70 kg body weight. Your own result will scale up or down in direct proportion to your kilogram weight, so a 90 kg person doing the same 45-minute class burns roughly 28% more than the figures above.
Factors Affecting Accuracy
The result is an estimate, not a precise measurement. Actual energy expenditure during yin yoga depends on your lean muscle mass, body composition, age, genetics, and even room temperature. A colder studio may cause gentle shivering that slightly raises burn, while deep relaxation lowers sympathetic drive and can reduce muscle tone. How you perform the pose also matters: sinking into a supported hold burns less than actively pressing edges and resisting gravity. Because yin yoga is low-intensity and meditative, expect the estimate to be far below a cardio or power yoga session — the benefits are more about joint mobility, fascial release, and nervous system regulation than calorie burn.
Frequently Asked Questions
Is yin yoga worth doing if it burns so few calories? Yes. Calorie burn is only one part of a balanced routine. Yin yoga improves hip and spine mobility, relieves tension in connective tissue, and activates the parasympathetic nervous system, which supports recovery, sleep, and stress management. It pairs well with strength training and cardiovascular work on other days.
Why does the calculator use 45 minutes as the standard session? Most studio yin classes are scheduled for 45, 60, or 75 minutes. A 45-minute practice is also a realistic home benchmark built around three to five poses held for three to five minutes each, so it is a useful reference point for comparing different practice lengths.
Should I eat before a yin class? A heavy meal right before class can make long forward folds and twists uncomfortable. A light snack about an hour beforehand is usually fine. Since the intensity is low, glycogen depletion is rarely a concern, and many practitioners enjoy practicing in the evening before bed.