Sexercise: How Many Calories Does Sex Burn?
At some point, probably while lying breathless next to someone or scrolling through health articles, most people have wondered: Does sex actually count as exercise? And if it does... how many calories are we talking about?
It's a tempting idea, isn’t it? The notion that something so enjoyable could also help keep you fit. But like most things in life, the answer isn’t so straightforward.
Let’s take a closer look.
Is Sex Really a Form of Exercise?
First things first, yes, sex burns calories. Your heart rate increases, your muscles engage, and there’s movement (sometimes quite a bit of it). So in very basic terms, it ticks a few boxes of what we might call physical exertion. But whether it actually qualifies as a "workout" is another question entirely.
A few studies have tried to quantify this, with varying results. One oft-cited 2013 study out of the University of Montreal found that men burned around 100 calories during an average session of sex, while women burned around 69 calories. That sounds like a neat number, but it’s not quite the whole story.
Sex isn’t one-size-fits-all. The intensity, duration, positions, and even how emotionally connected you feel can all shift the experience. A slow, gentle session isn’t going to have the same effect as a passionate, limbs-everywhere, semi-acrobatic encounter.
Some comparisons put sex in the same bracket as light to moderate exercise. Think of it more like:
- A brisk walk (depending on how long and intense the session is)
- Slow dancing
- Light yoga (though probably with less control over breathing)
So it’s not exactly a substitute for leg day at the gym, but still not nothing either.
What’s interesting is how your body reacts. Your heart rate can climb to around 130 beats per minute during peak moments, which is in the ballpark of a cardio workout. It’s not sustained for 30 minutes like a run might be, but it's certainly not idle either.
And that’s just the physical part. The mental and emotional aspects of sex also influence your body. Anticipation, arousal, and release can all trigger hormonal shifts that affect metabolism, even temporarily. It's a complex, layered activity, more than most calorie trackers can really reflect.
How Many Calories Does Sex Burn? (And What Affects It?)
Okay, let’s get down to the numbers. On average:
- Men burn around 100 to 150 calories during 25 minutes of sex
- Women burn between 60 and 100 calories during the same amount of time
But again, that’s assuming moderate activity. It could be significantly less, or more depending on a few key factors.
1. Duration
Obvious, but worth stating. A quick five-minute romp isn’t going to burn much more than brushing your teeth. But a longer, more active session? That’s a different story. The longer the activity, the more calories you’re likely to burn, just like with any physical movement.
2. Position and movement
Some positions require more effort than others. Being on top, for instance, typically means more muscle engagement. The partner doing most of the movement will inevitably burn more energy. Positions that require balance, squatting, or constant motion can increase calorie burn noticeably.
3. Intensity
Slow, sensual sex doesn’t raise the heart rate as much as faster, more vigorous movement. Heavy breathing, sweating, and faster pulses all point to more energy being used.
4. Body Weight
This applies to all forms of exercise: the more you weigh, the more calories your body burns to move. So someone heavier will typically burn more calories during sex than someone lighter, assuming the same activity level.
5. Emotional State and Arousal
Interestingly, the mind plays a role here too. Excitement, nervousness, and emotional connection can increase adrenaline and heart rate, nudging up the overall calorie burn.
Still, even on the higher end, you’re unlikely to burn more than 200 calories in a typical session. That’s roughly equivalent to a small bag of crisps, not a full workout. But as part of an active lifestyle? It can absolutely contribute.
Can You Lose Weight Through Sex?
Now, this is where things get a bit murky. Technically, yes, if you burn more calories than you consume, you’ll lose weight. But if your only form of exercise is sex, you’d need a lot of it to make a meaningful difference on the scales.
Let’s put it into perspective. To lose one pound of fat, you need to burn around 3,500 calories more than you take in. That would require about 35 sessions of sex (at 100 calories each) just to drop a single pound.
Even daily sex wouldn’t result in dramatic weight loss unless paired with other changes. It’s more realistic to think of sex as a nice addition to your health routine, rather than the centrepiece.
That said, it can be motivating. For some, the idea of “sexercise” is more appealing than the treadmill. And any activity that gets you moving, while also making you feel good is worth something. Beyond the calorie count, sex can have other health benefits too, including:
- Improved heart health
- Better sleep
- Reduced stress
- Boosted immune function
So while it won’t replace the gym, it can still be part of a more active, wellness-focused lifestyle.
Is Sex a Better Workout for Men?
There's some truth to the idea that men burn more calories during sex but it's not a hard rule. On average, studies do show higher calorie expenditure in men, but that’s largely because they often take on more active roles. When women are more physically engaged, on top, in control, or generally more dynamic, the difference becomes smaller.
Still, some patterns emerge:
- Men tend to have higher muscle mass, which means they naturally burn more calories during physical effort
- They often report being more physically active during sex, which also contributes to higher energy use
- Testosterone and libido levels can lead to more frequent or vigorous sex in some cases, which may amplify the effect
But again, it's all quite individual. A woman who’s leading the charge and staying physically engaged will likely burn more calories than a man who’s more passive.
Plus, calorie burn shouldn’t be the only (or even main) way to view the benefits of sex. It's about connection, intimacy, and pleasure - things that can’t be measured in step counts or energy charts.
So rather than asking who burns more, perhaps the better question is: Are both people enjoying themselves and feeling good afterwards? Because really, that’s what matters most.
Sex vs. Other Exercises: How Does It Compare?
If you're looking at sex purely through the lens of fitness, it’s helpful to see how it compares to other common activities. Here's a quick rundown based on a 30-minute window for an average adult:
- Sex: ~100–150 calories (depending on role and intensity)
- Walking (moderate pace): ~140–180 calories
- Yoga: ~120–180 calories
- Cycling (leisurely pace): ~200–300 calories
- Running (5 mph): ~300–400+ calories
So clearly, sex doesn’t quite stack up to more traditional workouts in terms of calorie burn. But again, that doesn’t mean it has no value.
For one, it's a lot more fun for many people. And when combined with other lifestyle habits - healthy eating, regular movement, good sleep, it does contribute to a more balanced routine.
In fact, because it’s so tied to emotional wellbeing, sex can motivate other forms of fitness. People often report feeling more confident, more energetic, and more inclined to stay active when their sex lives are fulfilling.
Plus, there's a certain mental boost you get from intimacy and connection that even the best gym sessions can’t replicate.
Should You Count Sex as Exercise?
Here’s the honest answer: not really, at least not if you're chasing fitness goals. It’s unlikely to replace structured exercise or cardio routines. But it’s also not insignificant. Over time, regular sex can add a small but meaningful boost to your overall activity levels.
Perhaps more importantly, it encourages movement, boosts mood, reduces stress, and strengthens emotional bonds, all of which are great for long-term health.
So no, you probably shouldn’t skip your workout in favour of a cheeky session and call it even. But you also shouldn’t discount it as part of a healthier, more physically engaged life.
In the end, sex is one of those rare activities that can bring joy and movement so while it may not burn off that slice of cake, it's definitely worth including in your broader health and wellness journey.
