Updated on May 22, 2025
How many calories does sex burn? Experts explain what you can get out of this intimate workout—and the many other fitness and health benefits of having sex.
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There are a range of science-backed benefits that come with having sex—but is it a workout? Like with any activity, experts say various factors influence how many calories sex burns.
“A person’s general health and conditioning (fitness) will factor into this,” says Richard Siegel, MD, an endocrinologist and Co-Director of the Diabetes and Lipid Center at Tufts Medical Center—as will the duration, intensity, and style of activity (such as different positions during sex).
“Of course, the more active the sex is, the more energy expenditure is going to happen,” adds Emma Hewitt, a certified sex educator, sexologist, and host of the Electric Rodeo Podcast.
Still, sex mirrors exercise in other valuable ways, too. “The cardiovascular system, endocrine system, and autonomic nervous system are activated in both sexual activity and exercise activity,” Dr. Siegel says. We’ll get more into why these bodily changes are so beneficial below.
Dr. Siegel says studies on the calorie burn during sex are difficult, but he points to one recent review that suggests you can expect to slash about 70 to 130 calories during a session in the sack.
The research, published in 2022 in the Archives of Sexual Behavior, says that sex is recognized as a form of physical activity, and like with any exercise, the calorie burn depends on:
Regarding intensity, the health experts breaks it down into three categories:
Per the Archives of Sexual Behaviors research, sexual activity can fall into any of these categories.
However, while vigorous sex will burn more calories as a higher intensity activity, 2023 research published in Midwifery and Sexuality says moderate intensity sex—meaning you’re still easily able to talk—still burns about 85 calories. The research explains that this is because even without much muscle use, sexual arousal itself (like kissing, cuddling, and foreplay) activates calorie-burning circulation.
To get even more specific, Hewitt points to past research published in PLOS One that estimates men burn 4.2 calories per minute and women burn 3.1 calories per minute during sex.
While there’s no single value for how many calories someone uses at rest (more on that below), on average, we burn around 1 calorie per minute, according to the Cleveland Clinic.
One major factor that influences how many calories you burn is your basal metabolic rate (BMR). This reflects the number of calories you burn daily just to maintain vital bodily functions, such as breathing, blood circulation, organ function, and cell production, Dr. Siegel says.
“But here’s the deal—your BMR is not the same as anyone else’s,” explains Joe Ghafari, CPT, a certified personal trainer, nutritionist, and weight loss specialist at Eden. It’s influenced by several factors:
Hormone function and genetics also play a role, he says. But, he notes, “In a nutshell, if you want to increase your BMR, you should work on building your muscles and being active.”
Beyond your BMR, the experts say there are specific factors that impact how many calories sex burns.
“The more you exercise, the more calories you will burn—simple as that,” Ghafari says.
While how long sex lasts varies widely, some studies suggest an average of five to six minutes. But that doesn’t take into account the time you spend “getting in the mood.” As you start feeling sexually aroused, your heart rate and breathing generally increase—and this circulatory system activation starts a caloric burn before you even start having sex.
“A lot of the systems activated during sex are similar to those that are activated during exercise,” Ghafari explains. “The cardiovascular system gets a good workout, the heart rate increases, and the body starts to sweat.”
And the more you exert yourself, the more calories you will burn, he says.
Depending on the position and intensity, a range of muscle groups—particularly your core, legs, and pelvic muscles—get worked during sex, Ghafari says.
The Archives of Sexual Behavior research shows that cardio-wise, doggy style, side-lying, and missionary positions, respectively, get a man’s heart rate pumping the most.
For women, the research says that woman-on-top positions require the greatest energy demands.
“If you are after a higher heart rate and a good workout, go for more creative positions and ensure you are on top,” Hewitt says. “If you are lying down, you are going to burn fewer calories than you would if you were standing, for instance.”
“Heavier people burn more calories doing the same activity,” Ghafari explains. This is because their bodies need more energy to fuel movement—and why men tend to burn more calories during sex (and other activities) than women.
On the other hand, the fitter you are, the more efficient your body becomes at burning calories during activity, he explains. “The more conditioned you are, the fewer calories you will burn at the same intensity and duration.”
Taking your time with foreplay can pay off, according to the Midwifery and Sexuality research. Even before any muscle activation or intense movement begins, intimate behaviors that start triggering arousal—such as erotic massage, kissing, and other forms of foreplay—start getting your blood pumping.
“While sex can give your body a workout, I wouldn’t ditch the rest of your exercise routine,” Hewitt says. “Sex does raise your heart rate and burn calories, but the amount burned is still relatively minimal.”
Calorie burn: sex vs. exercise
Based on what the research tells us, Hewitt compares 30 minutes of sex to a light to moderate workout—such as 30 minutes of brisk walking, which burns about 130 calories on average. Having sex is also on par with the caloric burn you get from cleaning your house.
“For comparison, 30 minutes of running burns about 350 calories, and lifting weights will burn between 120 to 210 calories depending on the weight and intensity of the workout,” Hewitt explains. (For more comparisons, here’s how many calories you burn at popular fitness classes.)
Aerobic/cardiovascular effects: sex vs. exercise
Ghafari says that while there’s definitely overlap in terms of increased heart rate, blood flow, and muscle engagement, sex is still not quite the same as true aerobic exercise. “When you’re getting busy, you’re essentially giving your heart a little cardio workout,” he says. “The difference? Exercise tends to be more prolonged and targeted.”
He explains that aerobic exercise—like running or cycling—tends to keep your heart rate elevated for longer periods, and that’s what leads to greater cardiovascular gains.
“Although sex provides low-intensity aerobic benefits which resemble brisk walking heart rates, it does not offer endurance benefits comparable to running for 30 minutes,” he says. “Regular cardio exercise remains the best way to achieve significant heart health improvements.”
Muscular strength effects: sex vs. exercise
Though sex does activate a range of muscle groups, it’s not comparable to strength training, Ghafari says. “Cardio burns a lot of calories, but strength training is a hidden gem because it boosts your metabolism even after you’re done.”
Hormonal effects: sex vs. exercise
There’s one way that sex and exercise overlap quite significantly: their effect on your endocrine system. Both sex and exercise trigger the release of hormones such as endorphins, dopamine, and serotonin—all “feel good” hormones that boost mood, aid in stress management, and improve sleep quality, among other benefits.
Dr. Siegel says that sex also activates the nervous system similarly to exercise. With both activities, the parasympathetic nervous system switches on when we’re done to help our body get back to a relaxed state—and this promotes feelings like wellbeing and calm.
If you’re aiming to turn intimacy into “sexercise,” Hewitt offers a few suggestions.
First, “Make sure you are fed and hydrated because to get in a significant workout from sex, you want to aim for the full 30 minutes, which is longer than the average amount of time most people are having sex,” she says.
For women, getting on top is the best strategy. “The squat is ranked as the number one sexercise for women as it works some of your largest muscle groups and has consistent movement up and down,” she says. “If you can keep it up for even close to 30 minutes, I salute you.”
But when you need a break, she suggests moving from the squat into a kneeling cowgirl position. “It’s similar, but less vigorous—and will take a lot of strain off your legs.”
For men, she says that the position that burns the most calories is the butter churner: a yoga-adjacent position where your partner lies on their back or shoulders with their legs in the air, and you stand in a squat over them.
“It’s going to require strength, stamina, and flexibility from both partners to pull this one off,” Hewitt says. “If that seems a little far-off for your fitness level, doggy style and even missionary are both good burners for the person doing the penetrating.”
“As sexual activity can be considered a moderate level of aerobic activity, there can be cardiovascular benefits,” Dr. Siegel says. He points to a 2024 study published in Scientific Reports that found sexual activity once to twice weekly is associated with a lower risk of heart disease.
In addition to heart health, regularly having sex can:
What’s more, “Regular sex with a committed partner strengthens your bond between you—which, in turn, decreases stress levels,” Ghafari says.
This is important because lowered stress levels have a significant impact on both health and fitness. Ongoing or chronic stress interferes with a range of bodily functions, from hormone production to metabolism, gut health, immune system strength, sleep quality, and more.
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