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Can You Really Burn Calories in an Infrared Sauna? Here's What Science Says

If you've been eyeing that infrared sauna at your gym or considering adding one to your home wellness routine, you've probably wondered: Can sitting in heated comfort actually help me burn calories? The short answer is yes—but there's more to the story than you might think.


The Science Behind the Sweat: Calories

When you step into an infrared sauna heated to around 140°F, your body doesn't just passively relax. It kicks into high gear to regulate your rising core temperature. Your heart rate increases, blood vessels dilate, and your metabolic rate climbs—all of which require energy. This process, called hyperthermic conditioning, means your body is actively burning calories even while you're sitting still.


Recent research from peer-reviewed studies reveals some impressive numbers. According to a study published in 2019, participants burned between 73 and 134 calories during 10-minute sauna sessions, with calorie expenditure increasing as their bodies adapted to the heat. Over a full hour, this could translate to 400-600 calories—roughly equivalent to a moderate-intensity workout.


Your Body, Your Burn Rate

Here's where it gets personal: not everyone burns the same number of calories in a sauna. Research shows that several factors significantly influence your calorie expenditure:

  • Body Weight Matters Most. Studies consistently demonstrate that individuals with higher body mass burn more calories during sauna sessions. A 225-pound person might burn 240 calories in 20 minutes, while someone weighing 125 pounds burns around 160 calories in the same timeframe.

  • Gender Plays a Role. Due to differences in muscle mass and metabolic rate, men typically burn 10-20% more calories than women during sauna sessions. This isn't about performance—it's simply biology.

  • Duration Counts. Interestingly, your calorie burn rate actually increases the longer you stay in the sauna as your body works harder to maintain temperature regulation.



The Real Weight Loss Connection

Before you cancel your gym membership in favor of daily sauna sessions, let's set realistic expectations. A groundbreaking study from Binghamton University found that participants who used an infrared sauna three times weekly for 30-45 minutes experienced a 4% reduction in body fat over four months—without changing their diet or exercise routine. That's genuinely impressive for a passive activity.


However, here's the catch: much of the immediate weight you lose after a sauna session is water weight from sweating, which returns once you rehydrate (and you absolutely should rehydrate). The real benefits come from consistent, long-term use combined with healthy lifestyle habits.


Making It Work for You

Think of infrared sauna sessions as a powerful complement to your wellness routine, not a replacement for exercise and nutrition. Here's how to maximize the benefits:

  • Aim for consistency: 3-5 sessions per week of 20-45 minutes each

  • Stay hydrated: Drink water before, during (if possible), and after your session

  • Listen to your body: Start with shorter sessions and gradually increase duration

  • Pair with healthy habits: Use sauna time as part of a holistic approach to wellness


If you're using 45-minute sessions five times a week, you could burn an additional 1,800-2,700 calories weekly, depending on your body weight and gender. Over time, this can contribute meaningfully to weight management goals.


The Bottom Line

Yes, infrared saunas do burn calories—and the science backs it up. While they're not a magic solution for weight loss, they offer legitimate metabolic benefits alongside other perks like improved cardiovascular health, stress reduction, and enhanced recovery.


The key is approaching sauna use with realistic expectations. Combined with regular physical activity and mindful eating, those relaxing sessions at 140°F can be a valuable tool in your wellness arsenal. And honestly, any activity that supports your health goals while feeling like a spa day deserves a spot in your routine.

Yellow text box titled Important Considerations. Discusses hydration, sauna benefits, individual variation, fat loss studies, safety, and infrared wavelengths.

Ready to calculate your personal calorie burn? Check out our detailed chart above to see estimates based on your specific body weight, gender, and session duration.


Important: Always consult with a healthcare provider before starting regular sauna use, especially if you have cardiovascular conditions, are pregnant, or take medications that affect temperature regulation.


Primary Research Studies

  1. Podstawski, R., et al. (2019) - "Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications"

  2. Binghamton University Study - Infrared sauna use and body fat reduction

    • Cited in multiple sources

    • Key finding: 4% body fat reduction over 4 months with 3x weekly 30-45 minute sessions

Secondary Sources & Articles

  1. Medical News Today - "Saunas and weight loss: Possible links and more" (2023)

  2. Crunch Fitness - "Does an Infrared Sauna Burn Calories?: Facts and Myths" (2025)

  3. Clearlight Saunas - "Sauna Calorie Calculator: How Many Calories Burned In Your Sauna" (2024)

  4. Haven of Heat - "Sauna Calories Burned Calculator"

  5. Soothing Company - "How Many Calories Can You Burn in a Sauna?" (2023)

  6. Women's Health Magazine - "Does The Sauna Burn Calories?" (2025)

  7. Enso Sauna Studio - "Can Infrared Saunas Help With Weight Loss?" (2025)

  8. Skyward Medical - "How Many Calories Do You Burn in a Sauna? Find Out Now!" (2023)


Referenced but Not Directly Cited

  • Journal of the American Medical Association (JAMA) - 30-minute infrared sauna = ~600 calories

  • Harvard Medical School report - Similar calorie burn findings

  • Complementary Therapies in Medicine (2019) - Body composition improvements


These sources collectively informed the calorie estimates, gender differences, weight-based variations, and safety considerations included in this post.

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