Push-Up Calorie Kalkulator
Gunakan Push-Up Calorie Kalkulator ini untuk mendapatkan hasil yang cepat dan tepat.
Cara menggunakan kalkulator ini
- Masukkan Weight (kg)
- Masukkan Total Push-Ups
- Masukkan Pace (0=slow, 1=moderate, 2=fast)
- Klik butang Kira
- Baca keputusan yang dipaparkan di bawah kalkulator
How Push-Ups Burn Calories
Push-ups are a compound bodyweight exercise engaging chest, shoulders, triceps, and core. Calorie burn is estimated using a MET value of approximately 8.0 for vigorous calisthenics: Calories = 8.0 × weight (kg) × time (hours).
The time estimate depends on pace: slow push-ups take ~3 seconds each, moderate ~2 seconds, fast ~1 second. Total calorie burn per session is modest but adds up over time.
Calorie Burn Examples
- 70 kg person, 50 push-ups moderate pace: ~13 calories (about 1.5 minutes)
- 70 kg person, 100 push-ups moderate pace: ~26 calories
- 100 kg person, 100 push-ups: ~37 calories
While push-ups don't burn huge numbers of calories alone, they build muscle mass that increases your resting metabolic rate. More muscle means more calories burned throughout the day, not just during exercise.
The Real Value of Push-Ups
Push-ups are one of the most effective bodyweight exercises for:
- Upper body strength: Primarily chest, shoulders, and triceps
- Core stability: The plank position engages your abs and lower back
- Convenience: Require no equipment, can be done anywhere
- Scalability: Wide hands, close hands, decline, incline variations target different muscles
For weight loss, combine push-ups with cardiovascular exercise and a sustainable calorie deficit.
Frequently Asked Questions
How many push-ups should I do per day to lose weight?
Push-ups alone are not a primary weight loss tool. 100 push-ups burns roughly 30–40 calories, which is minimal. However, building the muscle mass that push-ups develop increases your resting metabolic rate. For weight loss, focus on diet and cardio, with push-ups as part of a balanced strength routine.
Do push-ups burn chest fat?
No exercise can target fat loss from a specific body area (spot reduction is a myth). Push-ups build chest muscle and contribute to overall calorie burn, but fat loss happens systemically based on total calorie deficit. Regular push-ups can improve chest appearance by building underlying muscle.
What is a good number of push-ups to work up to?
For general fitness, being able to perform 20–30 consecutive push-ups is a solid baseline for adults. Advanced fitness goals might target 50–100 consecutive push-ups. Progress gradually, aiming to add 1–2 reps per set per week.
Kemas kini terakhir: March 2026