How Many Calories Do You Burn During Sex?

Many people ask: Is sex good exercise? And more specifically: how many calories do you actually burn during sex? The answer depends on a few key factors—such as your weight, activity level, and how long and intense the session is.

While sex isn’t a replacement for your gym routine, it does burn calories and offers some physical and mental health benefits. Here’s what the research says.

Average Calories Burned During Sex

According to a 2013 study published in the journal PLOS ONE, which tracked calorie expenditure during sex using wearable fitness monitors:

• Men burned an average of 101 calories per session

• Women burned an average of 69 calories per session

The sessions in the study lasted around 25 minutes, including foreplay and intercourse.

On a per-minute basis:

• Men burned about 4.2 calories per minute

• Women burned about 3.1 calories per minute

In comparison, a moderate jog (at about 5 mph) burns more than double the calories—around 8 to 10 calories per minute for the average person.

What Affects Calorie Burn During Sex?

Just like with any physical activity, intensity, duration, and body weight play a big role in how many calories you burn.

1. Duration

Longer sessions will naturally burn more energy. A quick 5-minute encounter won’t match the burn of a 30-minute one that includes foreplay and more movement.

2. Intensity and Position

Active positions, frequent movement, and switching positions engage more muscle groups, increasing your calorie expenditure. Passive roles will burn fewer calories.

3. Body Weight

Heavier individuals tend to burn more calories because it takes more energy to move a larger body mass.

4. Type of Activity

Oral sex, kissing, and foreplay do burn calories, but not as many as intercourse. More vigorous or athletic sexual activity (including standing or kneeling positions) increases muscular involvement and cardiovascular demand.

Is Sex Considered Exercise?

Technically, yes—sex is a form of light to moderate physical activity. It can raise your heart rate, engage various muscle groups, and contribute to overall physical well-being. However, it shouldn’t be considered a primary substitute for regular cardiovascular or strength training workouts.

Benefits beyond calorie burn include:

• Stress relief

• Improved sleep

• Enhanced mood due to endorphin release

• Better cardiovascular function with regular sexual activity

But again, if your goal is significant calorie burn or weight loss, traditional exercise is more efficient.

Calorie Estimates for Common Sexual Activities

These are rough estimates based on intensity and duration for a 30-minute session:

Activity	Calories Burned (Men)	Calories Burned (Women)
Kissing	30–50	20–40
Foreplay	60–85	45–65
Intercourse (missionary)	100–130	60–85
Intercourse (woman on top)	120–150	70–95
Standing positions	150+	100+

These estimates vary greatly based on movement, effort, and breaks.

How to Increase Calories Burned During Sex

If you’re curious about making your intimate time more physically active:

• Prolong foreplay and incorporate movement

• Switch positions frequently

• Engage your core during certain positions

• Incorporate sensual massage or playful activity

• Keep it going longer, if comfortable and consensual