Ergonomic Calculator

Yoga Pose Calorie Burn Calculator

Estimate the calories burned during a yoga session based on pose intensity, session duration, body weight, and yoga experience level.

1 = gentle (e.g., restorative), 5 = vigorous (e.g., power yoga)
10–180 minutes, typical session is 30–90 minutes
30–150 kg, affects calorie burn rate
1 = beginner, 5 = advanced (better form increases efficiency)

Formulas Used

The Yoga Calorie Burn Score is calculated using a weighted formula assessing pose intensity, session duration, body weight, and yoga experience level.

  1. Duration Score:

    \[ D_{\text{score}} = \max\left(0, 5 – \frac{|D – 60|}{15}\right) \]

    Where \( D \) is session duration in minutes. Score decreases as deviation from 60 minutes increases.

  2. Weight Score:

    \[ W_{\text{score}} = \max\left(0, 5 – \frac{|W – 70|}{20}\right) \]

    Where \( W \) is body weight in kg, with 70 kg as the reference average. Score decreases as deviation increases.

  3. Raw Calorie Score:

    \[ R_{\text{raw}} = w_1 P + w_2 D_{\text{score}} + w_3 W_{\text{score}} + w_4 E \]

    Where:

    • \( P \): Pose intensity rating (1–5)
    • \( D_{\text{score}} \): Duration score
    • \( W_{\text{score}} \): Weight score
    • \( E \): Experience level rating (1–5)
    • \( w_1 = 5 \): Weight for pose intensity
    • \( w_2 = 5 \): Weight for duration
    • \( w_3 = 5 \): Weight for body weight
    • \( w_4 = 5 \): Weight for experience level

  4. Yoga Calorie Burn Score:

    \[ \text{YCBS} = \max\left(0, \min\left(100, \frac{R_{\text{raw}}}{100} \cdot 100\right)\right) \]

    Normalizes the raw score (0–100) to 0–100. Ratings: Low (0–25), Moderate (25–50), High (50–75), Very High (75–100).

  5. Estimated Calories Burned:

    \[ \text{Calories} = P \cdot \frac{D}{60} \cdot W \cdot \frac{E}{5} \cdot 4 \]

    Estimates calories burned based on pose intensity (\( P \)), duration (\( D \)), weight (\( W \)), experience (\( E \)), and a base MET factor of 4 for yoga.

Example Calculations

Example 1: Typical Yoga Session

Inputs: Pose Intensity = 3, Session Duration = 60 minutes, Body Weight = 70 kg, Experience Level = 3

Calculations:

  • Duration Score: \[ \max\left(0, 5 – \frac{|60 – 60|}{15}\right) = \max(0, 5 – 0) = 5 \]
  • Weight Score: \[ \max\left(0, 5 – \frac{|70 – 70|}{20}\right) = \max(0, 5 – 0) = 5 \]
  • Raw Calorie Score: \[ 5 \cdot 3 + 5 \cdot 5 + 5 \cdot 5 + 5 \cdot 3 = 15 + 25 + 25 + 15 = 80 \]
  • Yoga Calorie Burn Score: \[ \frac{80}{100} \cdot 100 = 80 \]
  • Estimated Calories: \[ 3 \cdot \frac{60}{60} \cdot 70 \cdot \frac{3}{5} \cdot 4 = 3 \cdot 1 \cdot 70 \cdot 0.6 \cdot 4 = 504 \]
  • Rating: Very High (75–100)

Result: Yoga Calorie Burn Score: 80 (Very High), Estimated Calories: 504 kcal

Example 2: Short Gentle Session

Inputs: Pose Intensity = 1, Session Duration = 30 minutes, Body Weight = 50 kg, Experience Level = 1

Calculations:

  • Duration Score: \[ \max\left(0, 5 – \frac{|30 – 60|}{15}\right) = \max(0, 5 – 2) = 3 \]
  • Weight Score: \[ \max\left(0, 5 – \frac{|50 – 70|}{20}\right) = \max(0, 5 – 1) = 4 \]
  • Raw Calorie Score: \[ 5 \cdot 1 + 5 \cdot 3 + 5 \cdot 4 + 5 \cdot 1 = 5 + 15 + 20 + 5 = 45 \]
  • Yoga Calorie Burn Score: \[ \frac{45}{100} \cdot 100 = 45 \]
  • Estimated Calories: \[ 1 \cdot \frac{30}{60} \cdot 50 \cdot \frac{1}{5} \cdot 4 = 1 \cdot 0.5 \cdot 50 \cdot 0.2 \cdot 4 = 20 \]
  • Rating: Moderate (25–50)

Result: Yoga Calorie Burn Score: 45 (Moderate), Estimated Calories: 20 kcal

Example 3: Intense Long Session

Inputs: Pose Intensity = 5, Session Duration = 90 minutes, Body Weight = 80 kg, Experience Level = 5

Calculations:

  • Duration Score: \[ \max\left(0, 5 – \frac{|90 – 60|}{15}\right) = \max(0, 5 – 2) = 3 \]
  • Weight Score: \[ \max\left(0, 5 – \frac{|80 – 70|}{20}\right) = \max(0, 5 – 0.5) = 4.5 \]
  • Raw Calorie Score: \[ 5 \cdot 5 + 5 \cdot 3 + 5 \cdot 4.5 + 5 \cdot 5 = 25 + 15 + 22.5 + 25 = 87.5 \]
  • Yoga Calorie Burn Score: \[ \frac{87.5}{100} \cdot 100 = 87.5 \]
  • Estimated Calories: \[ 5 \cdot \frac{90}{60} \cdot 80 \cdot \frac{5}{5} \cdot 4 = 5 \cdot 1.5 \cdot 80 \cdot 1 \cdot 4 = 2400 \]
  • Rating: Very High (75–100)

Result: Yoga Calorie Burn Score: 87.5 (Very High), Estimated Calories: 2400 kcal

How to Use the Calculator

Follow these steps to estimate calories burned during a yoga session:

  1. Enter Pose Intensity: Rate the intensity of yoga poses (1–5, 1 = gentle, 5 = vigorous).
  2. Enter Session Duration: Input session length in minutes (10–180, typical 30–90).
  3. Enter Body Weight: Input weight in kg (30–150).
  4. Enter Experience Level: Rate yoga experience (1–5, 1 = beginner, 5 = advanced).
  5. Calculate: Click “Calculate Yoga Calorie Burn Score” to see the result.
  6. Interpret Result: The result shows a 0–100 score with a rating (Low: 0–25, Moderate: 25–50, High: 50–75, Very High: 75–100) and estimated calories burned. If you see “Please fill in all fields,” ensure all inputs are valid.
  7. Share or Embed: Use the share buttons to post results on social media, copy the result, or get an embed code.

Note: This is a simplified model. Actual calorie burn depends on additional factors like specific poses, room temperature, and individual metabolism.