Pull-Ups Calories Burned Calculator
Measure the energy expenditure of the ultimate back and bicep builder.
Session Details
Burn Statistics
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How Many Calories Do Pull-Ups Burn?
A 15-minute vigorous pull-up session burns approximately 140-180 calories. Because they engage the lats, biceps, core, and grip simultaneously, pull-ups are one of the most demanding upper body exercises.
Pull-ups are widely considered the ultimate test of relative upper body strength. By lifting your entire body weight vertically, you engage nearly every muscle from the lats and traps to the forearms and core. This massive muscle recruitment translates to significant caloric expenditure and metabolic adaptation.
Our calculator uses 2024 Metabolic Equivalent of Task (MET) indices. Pull-up intensity ranges from MET 4.0 for assisted variations to MET 12.0 for muscle-ups. This places vigorous pull-ups on par with rowing or hiking.
Factors Influencing Pull-Up Calorie Burn
Grip Width
Wide-grip pull-ups emphasize the lats more, while close-grip variations recruit more biceps, affecting total muscle mass engagement.
Range of Motion
Full dead-hang to chin-over-bar pull-ups require more energy than partial reps or kipping variations.
Added Weight
Using a weighted vest or dip belt dramatically increases the resistance and metabolic cost per repetition.
Negative Focus
Slow, controlled eccentric (lowering) phases increase time under tension and total caloric expenditure.
Pull-Up Burn Projections
Calories by Session Length (70 kg / 154 lbs)
| Duration | Light (4.0) | Moderate (6.0) | Vigorous (8.0) | Weighted (10.0) |
|---|---|---|---|---|
| 5 min | 25 | 37 | 49 | 61 |
| 10 min | 49 | 74 | 98 | 123 |
| 15 min | 74 | 110 | 147 | 184 |
| 20 min | 98 | 147 | 196 | 245 |
| 30 min | 147 | 221 | 294 | 368 |
Calories by Your Weight (15 min Moderate Pull-Ups)
Pull-Ups vs. Other Activities (15 min, 70 kg)
| 🏋️Pull-Ups (Moderate) | 110 cal |
| 🤸Push-Ups (Moderate) | 92 cal |
| 🚣Rowing (Moderate) | 110 cal |
| 🧗Hiking (Uphill) | 165 cal |
| 🦾Lat Pulldown (Moderate) | 92 cal |
| 🏊Swimming (Laps) | 129 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Pull-Ups FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Calisthenics Expert • Specialist in pull-up progressions and upper body conditioning with 10+ years experience.