Saunas are becoming increasingly popular across the UK for relaxation, beauty benefits, and overall wellness. But many people still wonder:
“How many calories do you actually burn in a sauna?”
“Is a sauna effective for weight loss?”
In this guide, we explain sauna calorie burn using the scientifically recognised MET formula, compare different sauna types, and show how sauna sessions fit into a healthy lifestyle.
1.How Many Calories Do You Burn in a Sauna?
The number of calories you burn in a sauna depends on four main factors:
・Your weight
・The sauna temperature
・The duration
・The type of sauna
Saunas typically sit around 1.5–2.0 METs (Metabolic Equivalent of Task), meaning they burn slightly more calories than resting.
MET-Based Calorie Formula
Calories burned (kcal) = Weight (kg) × Time (hours) × MET
Example: 70 kg (11 st) person, 30 minutes in a dry sauna
Dry Sauna ≈ 2.0 MET
70 × 0.5 × 2.0 = 70 kcal
💡 This is a general estimate — actual results vary based on metabolism, hydration, body composition, and heat exposure.
Remember: Saunas support relaxation, circulation, and recovery, but they are not a replacement for exercise or nutrition.
2. Calories Burned by Sauna Type (30 Minutes)
Different sauna types affect calorie burn because heat level and humidity change how the body responds.
| Sauna Type | Typical Temperature | Estimated MET | Calories Burned (70kg / 11st） |
| Dry Sauna | 80–90°C | 1.8–2.0 MET | 63–70 kcal |
| Russian Banya | 70–80°C | 1.7–1.9 MET | 60–67 kcal |
| Steam Room (Steam Sauna) | 45–60°C | 1.3-1.5 MET | 45–53kcal |
| Infrared Sauna | 50–65°C | 1.6–1.8 MET | 56–63 kcal |
💡 Higher heat increases energy expenditure, but always stay hydrated and adjust to your comfort level.
3.Does Your Body Type Affect Sauna Calorie Burn?
Yes. The more you weigh, the more calories you burn — simply because your resting metabolic rate is higher.
| Body Weight | Estimated Calories (30 min, dry sauna) |
| 50 kg (7st 12lbs) | ~50 kcal |
| 70 kg (11st) | ~70 kcal |
| 90 kg (14st 2lbs) | ~90 kcal |
💡 Sauna calorie burn increases roughly in proportion to body weight.
4.Sauna vs Exercise: Calorie Comparison
Saunas raise the heart rate and energy expenditure, but they’re not equivalent to cardiovascular exercise.
Sauna = 1.5–2.0 MET → Similar to stretching or gentle yoga
Based on MET values:
| Excercise | MET | Comparison |
| Stetching | 2.0 | Very similar |
| Yoga | 2.5 | Slightly higher |
| Brisk Walking | 3.3 | Much higher |
| Light Walking | 7.0 | Far higher |
Conclusion:
Sauna supports recovery and metabolism, but it’s not a high-calorie fat-burning workout.
5. How to Use Sauna for Weight Management
Saunas can support weight goals when combined with the right habits.
1.Use the sauna after exercise
Boosts circulation, aids recovery, and increases total energy expenditure.
2.Stay properly hydrated
Drink water or electrolytes before and after your session.
Dehydration reduces metabolic efficiency.
3.Pair sauna use with a balanced diet
Protein, minerals, and vitamins are essential for overall metabolic health.
4.Be consistent
Aim for 2–4 sessions per week.
Steady habits create the best long-term benefits.
6. The Luravia Wellness Method: Your Ideal Sauna Routine
At Luravia Sauna, we offer more than heat — we deliver a holistic luxury wellness experience tailored for relaxation, metabolism, and beauty.
✔ Recommended Luravia Ritual
Heat Session (Sauna)→Cool-Down & Refresh→Hydration + Light Nutrition
✔ Additional Luravia Experiences
・Curated snacks & drinks (including alcohol options)
・Stylish relaxation lounge
・Quiet private rooms for a luxury wellness escape
💡 Luravia Sauna lets you sweat, restore, and glow — all in one place.
Summary: Safe & Effective Sauna Calorie Burning
- 30 minutes of sauna ≈ 70 kcal for a 70kg / 11st person
- Saunas are equivalent to gentle activity, not cardio
- Best results come from Sauna + Exercise + Nutrition
- Hydration and consistency are key
Luravia Sauna offers a luxury wellness routine that enhances beauty, recovery, and relaxation