Yoga Calories Burned Calculator For Women

Our yoga calorie calculator helps women gauge the amount of calorie burns and the effects it has on their metabolic health.

In this article, we introduce the yoga calories burned calculator. We cover why you should track calories during yoga, user instructions, the best foods to pair with yoga practice, and more.

Select your measurement system:

  • Imperial: Uses pounds (lbs), feet, and inches.
  • Metric: Uses kilograms (kg) and centimeters (cm).

Choose your main fitness objective:

  • Lose Fat: Aim for fat loss while maintaining muscle.
  • Maintain: Keep your current weight and body composition.
  • Gain Muscle: Focus on muscle growth, possibly with a slight weight increase.

Choose your main fitness objective:

  • Lose Fat: Aim for fat loss while maintaining muscle.
  • Maintain: Keep your current weight and body composition.
  • Gain Muscle: Focus on muscle growth, possibly with a slight weight increase.

Choose from below yoga styles

  • Hatha: Slow-paced poses focusing on breathing and alignment.
  • Vinyasa: Flowing sequences linked to breath, more dynamic.
  • Hot: Yoga done in a heated room to boost flexibility and sweat.
  • Yin: Deep stretches held longer to target joints and fascia.

Pick your dietary preference for better macro balance:

  • Higher Carbs / Lower Fats: Great for active lifestyles and high-intensity training.
  • Lower Carbs / Higher Fats: Often preferred for low-carb or keto-style diets.

Pick your dietary preference for better macro balance:

  • Higher Carbs / Lower Fats: Great for active lifestyles and high-intensity training.
  • Lower Carbs / Higher Fats: Often preferred for low-carb or keto-style diets.

Choose from below yoga styles

  • Hatha: Slow-paced poses focusing on breathing and alignment.
  • Vinyasa: Flowing sequences linked to breath, more dynamic.
  • Hot: Yoga done in a heated room to boost flexibility and sweat.
  • Yin: Deep stretches held longer to target joints and fascia.

Choose from below yoga styles

  • Hatha: Slow-paced poses focusing on breathing and alignment.
  • Vinyasa: Flowing sequences linked to breath, more dynamic.
  • Hot: Yoga done in a heated room to boost flexibility and sweat.
  • Yin: Deep stretches held longer to target joints and fascia.

Choose from below yoga styles

  • Hatha: Slow-paced poses focusing on breathing and alignment.
  • Vinyasa: Flowing sequences linked to breath, more dynamic.
  • Hot: Yoga done in a heated room to boost flexibility and sweat.
  • Yin: Deep stretches held longer to target joints and fascia.

Choose from below yoga styles

  • Hatha: Slow-paced poses focusing on breathing and alignment.
  • Vinyasa: Flowing sequences linked to breath, more dynamic.
  • Hot: Yoga done in a heated room to boost flexibility and sweat.
  • Yin: Deep stretches held longer to target joints and fascia.

Choose from below yoga styles

  • Hatha: Slow-paced poses focusing on breathing and alignment.
  • Vinyasa: Flowing sequences linked to breath, more dynamic.
  • Hot: Yoga done in a heated room to boost flexibility and sweat.
  • Yin: Deep stretches held longer to target joints and fascia.

Pick your dietary preference for better macro balance:

  • Higher Carbs / Lower Fats: Great for active lifestyles and high-intensity training.
  • Lower Carbs / Higher Fats: Often preferred for low-carb or keto-style diets.

Pick your dietary preference for better macro balance:

  • Higher Carbs / Lower Fats: Great for active lifestyles and high-intensity training.
  • Lower Carbs / Higher Fats: Often preferred for low-carb or keto-style diets.

Choose from below yoga styles

  • Hatha: Slow-paced poses focusing on breathing and alignment.
  • Vinyasa: Flowing sequences linked to breath, more dynamic.
  • Hot: Yoga done in a heated room to boost flexibility and sweat.
  • Yin: Deep stretches held longer to target joints and fascia.

Do you regularly do strength training or weightlifting?

  • Yes: If you train with weights or resistance bands at least 2–3 times a week.
  • No: If you mostly do cardio or minimal strength training.

Select your typical activity level. A workout refers to one exercise session per week. This helps estimate your daily calorie needs.

Select your level

Select your typical activity level. A workout refers to one exercise session per week. This helps estimate your daily calorie needs.

Select your level

Select your typical activity level. A workout refers to one exercise session per week. This helps estimate your daily calorie needs.

Select your level

Select your typical activity level. A workout refers to one exercise session per week. This helps estimate your daily calorie needs.

Select most relevant

Select your typical activity level. A workout refers to one exercise session per week. This helps estimate your daily calorie needs.

Select your level

Choose from below yoga styles

  • Hatha: Slow-paced poses focusing on breathing and alignment.
  • Vinyasa: Flowing sequences linked to breath, more dynamic.
  • Hot: Yoga done in a heated room to boost flexibility and sweat.
  • Yin: Deep stretches held longer to target joints and fascia.

Select your typical activity level. A workout refers to one exercise session per week. This helps estimate your daily calorie needs.

Select your speed

Choose from below yoga styles

  • Hatha: Slow-paced poses focusing on breathing and alignment.
  • Vinyasa: Flowing sequences linked to breath, more dynamic.
  • Hot: Yoga done in a heated room to boost flexibility and sweat.
  • Yin: Deep stretches held longer to target joints and fascia.

Choose from below yoga styles

  • Hatha: Slow-paced poses focusing on breathing and alignment.
  • Vinyasa: Flowing sequences linked to breath, more dynamic.
  • Hot: Yoga done in a heated room to boost flexibility and sweat.
  • Yin: Deep stretches held longer to target joints and fascia.
Calculate
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Your daily protein intake
Protein
151g
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Your daily fat intake
151g
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Your daily calcium intake
151g
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Improvement tip:
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Heading
Carbs
151g
55.6%
Protein
151g
55.6%
Fats
151g
55.6%
Get Detailed Plan
Heading
Carbs
151g
55.6%
Protein
151g
55.6%
Fats
151g
55.6%
Meal Suggested Timing
Why this works for you:
Get Detailed Plan
Fasting Schedule Suggested Window
Weekdays —
Weekends —

Why this works for you:

    What do these fasting windows mean?

    • 14:10 — 14 hours of fasting, 10-hour eating window (Example: Eat from 10 am to 8 pm)
    • 13:11 — 13 hours of fasting, 11-hour eating window (Example: Eat from 9 am to 8 pm)
    • 12:12 — Balanced: 12 hours fasting, 12 hours eating (Example: Eat from 8 am to 8 pm)
    • 10:14 — Only 10 hours fasting, longer eating period; best for recovery or high stress. (Example: Eat from 7 am to 9 pm)
    • No fasting recommended — Prioritize nourishment, rest, and flexibility
    Get Detailed Plan
    Your calculations are as below
    Carbs
    151g
    55.6%
    Get Detailed Plan
    Your calculations are as below
    Net Carbs
    151g
    Get Detailed Plan
    Your calculations are as below
    Ideal body weight
    151g
    Adjusted body weight
    151g
    Get Detailed Plan
    You may reach menopause at
    151g
    Get Detailed Plan
    Your calculations are as below
    Your estimated metabolic age is
    Your estimated metabolic age is
    Get Detailed Plan
    Your calculations are as below
    Glycemic load
    Your estimated metabolic age is
    Glycemic Load Classification
    ≤ 10 Low
    11 - 19 Medium
    ≥ 20 High
    Get Detailed Plan
    Your fluid intake per day
    Fluid intake
    Time Fluid Intake
    Morning (within 1 hr of waking) 20–25% of daily total
    Midday (before/after meals) 35–40% of daily total
    Afternoon (mid-meal) 20–25% of daily total
    Evening (2–3 hrs before bed) 10–15% of daily total
    Get Detailed Plan
    Your Estimated Energy Requirement
    eer
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    Your Daily Caloric Burn
    eer
    Get Detailed Plan
    Heading
    Protein
    151g
    55.6%
    Fats
    151g
    55.6%
    Get Detailed Plan
    Heading
    Carbs
    151g
    55.6%
    Protein
    151g
    55.6%
    Fats
    151g
    55.6%
    Get Detailed Plan
    Total calories burned
    215 Calories Burned
    Get Detailed Plan
    Total calories burned
    215 Calories Burned
    Get Detailed Plan
    Your calculations are as below
    Your BMR:
    215 Calories
    Your TDEE:
    215 Calories
    The calculator provides your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Your BMR represents the calories needed for basic bodily functions at complete rest. TDEE includes calories burned through daily activities and exercise. For weight loss, a typical recommendation is to consume 300–500 calories fewer than your TDEE.
    Get Detailed Plan
    Your calculations are as below
    Your BMI =
    215 Calories
    Your TDEE:
    Get Detailed Plan
    Your calculations are as below
    215 Calories
    Your TDEE:
    Get Detailed Plan
    Your calculations are as below
    215 Calories
    Weekly fat loss:
    215 Calories
    Projected weight by goal date:
    215 Calories
    This is some text inside of a div block.
    Get Detailed Plan
    Total calories burned
    215 Calories Burned
    Get Detailed Plan
    Your calculations are as below
    215 Calories Burned
    215 Calories Burned
    215 Calories Burned
    *Make sure waist + hip is greater than height in cm — required for accurate body fat calculation.
    Get Detailed Plan
    Your calculations are as below
    215 Calories Burned
    Make sure waist + hip is greater than height in cm — required for accurate body fat calculation.
    Get Detailed Plan
    Your calculations are as below
    215 Calories Burned
    This is some text inside of a div block.
    Get Detailed Plan
    Your calculations are as below
    215 Calories Burned
    *Make sure waist + hip is greater than height in cm — required for accurate body fat calculation.
    Time Fluid Intake
    Morning (within 1 hr of waking) 20–25% of daily total
    Midday (before/after meals) 35–40% of daily total
    Afternoon (mid-meal) 20–25% of daily total
    Evening (2–3 hrs before bed) 10–15% of daily total
    Get Detailed Plan
    Your calculations are as below
    215 Calories Burned
    Get Detailed Plan

    What Is a Yoga Calories Burned Calculator for Women?

    The yoga calories burned calculator is designed to estimate how many calories women burn in a yoga class based on weight, class duration, and type of yoga.

    Why Track Calories Burned During Yoga?

    Tracking the amount of calories burned during exercise can help women plan their energy balance, supporting fat loss, weight maintenance, and or weight gain.

    Each of us has a basal metabolic rate, which is the amount of calories (energy) our body burns at rest. Calorie intake through food, and energy expenditure through exercise directly impact weight loss and weight gain.

    For example, a surplus of calories will lead to weight gain, a deficit will lead to weight loss, and consuming the amount of calories equal to your basal metabolic rate will lead to weight maintenance.

    Tracking calories burned during yoga can help manipulate balance, giving women control over their health and wellness goals.

    How to Use the Yoga Calories Burned Calculator

    • Enter Your Body Weight (Lbs or Kg): Weight influences the amount of calories burned during your workout.
    • Select Your Yoga Style (Hatha, Vinyasa, Hot, Yin, Etc.): Each style of yoga has different intensity levels, and selecting your style will influence your energy expenditure during the session.
    • Input The Duration Of Your Class: Duration affects the total amount of calories burned during your yoga session. The longer the session, the more calories burned.
    • Click Calculate To See Your Estimated Calories Burned: Once you have input your information, this will calculate your calories burned.

    What Are Macros?

    Macros, also known as macronutrients, refer to carbohydrates, proteins, and fats. These are vital for our body’s physiological process with each serving a biochemical role within the body. Below we explore each macronutrient. For more information consider reading, What Are Macros.

    Carbohydrates

    Carbohydrates are the body’s main energy source. Containing 4 calories (kcal) per gram, they are shown to make up 45–65% of a traditional diet and are shown to raise blood glucose, stimulate insulin, and metabolize cholesterol and triglycerides.

    Protein

    Protein plays a major role in many of the body’s systems and is most commonly known for building and preserving lean muscle mass. Protein makes up approximately 10–35% of daily calorie intake, containing 4 kcal per gram. Studies show that it can also improve fullness, and increase metabolism. This is why so many health professionals stress hitting your daily protein goals.

    Fats

    Fats make up 20–35% of our daily calorie intake. Containing 9 kcal per gram, they are dense energy sources capable of nutrient absorption, protecting organs, and producing hormones. However, this does not mean all fats are created equal.

    For example, unhealthy fats such as trans fats and saturated fats are linked to coronary heart disease, stroke, and type 2 diabetes. Meanwhile, healthy fats such as unsaturated fats (monounsaturated and polyunsaturated) are proven to have inverse effects, reducing cardiovascular disease, lowering bad cholesterol, and supporting cell health, and immune function.

    Why Tracking Macros + Movement Works

    There is a reason why health professionals track macronutrients and movements — because it works! As mentioned, tracking macronutrients allows greater nutritional control. For example, hitting daily protein targets increases fullness and metabolism, which can lead to greater fat loss and preservation of muscle mass.

    Combined with yoga, it can reduce cravings and maintain a healthy weight. When fused with resistance training and a calorie surplus, it can increase muscle. To learn more, read this amazing resource on how to count macros for women.

    Macros vs. Calories: What's the Difference?

    Macronutrients and calories are vital for nutrition. Calories are used to show the total energy content of food, while macronutrients show the distribution of carbohydrates, protein, and fats.

    To illustrate the difference in their purpose we will compare chicken breast and tofu, two foods with similar amounts of calories and different macronutrients.

    Nutritional Information Chicken Breast (100 g) Tofu (100 g)
    Calories 165 kcal 144 kcal
    Carbohydrates 0 g 3 g
    Protein 31 g 17 g
    Fats 3.6 g 9 g

    Chicken breast and tofu contain similar amounts of calories. However, as you can see the breakdown of macronutrients is very different.

    Chicken breast contains almost double the amount of protein as tofu and fewer carbs and fat. However, this doesn’t mean tofu is bad food, rather it simply has a different composition of macros which can help be used to fit in with your daily macronutrient intake.

    For example, when tracking your macronutrients, sometimes you need foods that provide a balance of macronutrients to maintain energy levels. Tofu can easily fill that need, providing a considerable boost to protein, a small amount of carbohydrates, and a great serving of healthy fats (omega-6 and omega-3). To learn more, read Counting Macros vs Calories.

    Best Foods to Pair with a Yoga Practice

    There are several foods that can help provide energy, aid recovery and support the body during yoga. Below, we list the best foods for easy macro counting, categorizing them into carbohydrates, protein, and fats to not only help you improve your yoga but also achieve amazing results.

    Carbohydrates

    Food Carbs (g/100g) Calories (kcal)
    Oats 66.3 g 389 kcal
    Chickpeas 61 g 364 kcal
    Brown Rice 24 g 112 kcal
    Quinoa 21.3 g 120 kcal
    Sweet Potato 20.1 g 86 kcal
    Lentils 20.13 g 116 kcal

    Protein

    Food Protein (g/100g) Calories (kcal)
    Chicken Breast 31 g 165 kcal
    Pork Loin 27 g 242 kcal
    Beef 26 g 250 kcal
    Chia Seeds 21.2 g 521 kcal
    Salmon 20 g 208 kcal
    Chickpeas 19 g 364 kcal
    Tempeh 19 g 190 kcal
    Oats 13.2 g 389 kcal
    Egg 13 g 155 kcal
    Tofu 8 g 144 kcal

    Fats

    Food Omega-3 (g/100g) Omega-6 (g/100g) Calories (kcal)
    Flax Seeds 22.8 g 5.9 g 534 kcal
    Chia Seeds 17 g 5.6 g 521 kcal
    Walnuts 6.3 g 3.8 g 654 kcal
    Mackerel 5 g 0.21 g 305 kcal
    Salmon 2.3 g 0.17 g 208 kcal
    Tuna 1.6 g 0.1 g 132 kcal
    Edamame 2.16 g 1.79 g 121 kcal
    Tofu 0.4 g 4.97 g 144 kcal
    Tempeh 0.365 g 6.0 g 193 kcal

    Calorie Needs for Women Who Do Yoga Regularly

    Calorie needs for women during yoga vary depending on the individual’s training goals. While yoga isn’t typically performed for its energy expenditure, it still burns calories which must be compensated for with correct nutrition.

    For fat loss, a calorie deficit is required. This is when we consume fewer calories than our basal metabolic rate (amount of calories the body uses at rest).

    The recommended daily calorie intake of 2,000 kcal per day. This is the amount of calories the body requires to function at rest. Therefore, to maintain weight, calories must meet these requirements and to lose fat they must be below this amount.

    However, when yoga is added, it can create a further deficit, as sources suggest a single yoga session can burn between 200–600 kcal per hour depending on the style and intensity. This would create a calorie deficit of 200–600 kcal.

    For example:

    • Daily Calorie Intake Yoga Session Energy Requirement = Calorie Deficit
    • 2000 kcal 200 – 600 kcal = 1,800 – 1,400 kcal

    This would provide a manageable deficit for steady weight loss. However, if the goal was to maintain weight, the 200–600 kcal would need to be made up through nutrition to eliminate the deficit.

    Performing yoga sessions in a deficit can be challenging. However, this is achievable with the correct balance of complex carbohydrates, protein, and healthy fats to maintain energy levels, satiety, and overall health.

    For more information surrounding macronutrient control and different requirements by age, read these helpful resources:

    Can Yoga Help Menopausal Weight Loss?

    Menopause is a challenging time for women. As reproductive hormones decline, they experience physiologic changes resulting in symptoms such as hot flashes, night sweats, muscle aches, joint pain, increased appetite, and sudden weight gain.

    Yoga has several benefits which can help alleviate menopause symptoms and aid in weight loss. Research shows that yoga improves menopause symptoms including sleep quality, anxiety, body mass index, and blood pressure.

    Additionally, yoga is shown to promote mindfulness which can manage emotional eating and encourage healthy eating. This can create a better understanding of cravings and foster a better relationship with food, making it easier to deal with appetite and weight gain.  For more information, read these excellent resources:

    How to Track Your Calories and Macros Holistically

    Whether you’re tracking your calories and macronutrients for yoga or life, it is important to think about it holistically. Correct nutrition is often adopted to address weight-related issues. However, its application goes far beyond this, providing support to energy levels, mood, and hormones.

    Thankfully, tracking nutrition has never been easier as many nutrition apps contain calories and macronutrient capabilities. This combined with extensive food databases makes tracking easy. If you would like to discover the benefits of tracking macros, read 10 Benefits of Tracking Macros.

    Sources

    1. Espinosa-Salas, S. & Gonzalez-Arias, M., 2025. Nutrition: Macronutrient Intake, Imbalances, and Interventions. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK594226/
    2. Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. 2023 May 12. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan. PMID: 29083823. https://pubmed.ncbi.nlm.nih.gov/29083823/
    3. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. PMID: 15466943. https://pubmed.ncbi.nlm.nih.gov/15466943/
    4. de Souza RJ, Mente A, Maroleanu A, Cozma AI, Ha V, Kishibe T, Uleryk E, Budylowski P, Schünemann H, Beyene J, Anand SS. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ. 2015 Aug 11;351:h3978. doi: 10.1136/bmj.h3978. PMID: 26268692; PMCID: PMC4532752. https://pmc.ncbi.nlm.nih.gov/articles/PMC4532752/
    5. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017 Aug 30;16(1):53. doi: 10.1186/s12937-017-0271-4. PMID: 28854932; PMCID: PMC5577766. https://pmc.ncbi.nlm.nih.gov/articles/PMC5577766/
    6. Wang, H., Liu, Y., Kwok, J.Y.Y., Xu, F., Li, R., Tang, J., Tang, S. and Sun, M. (2025) ‘The effectiveness of yoga on menopausal symptoms: A systematic review and meta-analysis of randomized controlled trials’, International Journal of Nursing Studies, 161, p.104928. Available at: https://doi.org/10.1016/j.ijnurstu.2024.104928.
    7. Watts AW, Rydell SA, Eisenberg ME, Laska MN, Neumark-Sztainer D. Yoga's potential for promoting healthy eating and physical activity behaviors among young adults: a mixed-methods study. Int J Behav Nutr Phys Act. 2018 May 2;15(1):42. doi: 10.1186/s12966-018-0674-4. PMID: 29720214; PMCID: PMC5932774. https://pmc.ncbi.nlm.nih.gov/articles/PMC5932774/

    FAQs

    What is a macro calculator?
    A macro calculator helps you find the ideal daily intake of proteins, carbs, and fats (macronutrients) based on your personal health goals and lifestyle.
    How accurate is this macro calculator for women over 40?
    Our calculator uses proven formulas adjusted specifically for women over 40, considering hormonal changes, metabolism, and activity levels for maximum accuracy.
    Why are macros important during menopause?
    Balanced macros help manage menopausal symptoms, support metabolism, protect muscle mass, and stabilize mood and energy levels.
    How often should I recalculate my macros?
    Recalculate every 4-6 weeks or when your weight, activity levels, or health goals change significantly.
    Can macros help me lose weight after 40?
    Yes, customizing your macros helps optimize fat loss, preserve muscle, and combat metabolic slowdown common during menopause.
    Do I need to track calories if I track macros?
    Tracking macros already manages calories indirectly, making it unnecessary to track calories separately for most women.
    Should I prioritize protein in my macros after age 40?
    Yes, protein becomes more essential after 40 to maintain muscle mass, bone health, and metabolism during perimenopause and menopause.
    Is this macro calculator suitable if I'm not very active?
    Absolutely. The calculator personalizes recommendations based on your actual activity level, whether sedentary, moderately active, or highly active.
    How do I start using the macro calculator results in my daily life?
    Start by using a food tracking app or journal to log meals, adjusting portions to match the suggested macros until it becomes intuitive.
    Are the macro recommendations safe long-term for women over 40?
    Yes, the recommendations are designed to support sustained health, energy, and hormonal balance safely for long-term use.

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