Sauna and Weight Loss: How Many Calories Are You Losing?

10 June 2025

Key Points: Saunas do help you burn calories. Infrared saunas tend to burn more. It’s beneficial to include saunas as part of a long-term weight management plan

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The idea of relaxing in a sauna and shedding pounds is an attractive one. But is it realistic to expect to lose weight with minimal effort? And are infrared saunas really more effective than traditional Finnish steam rooms when it comes to losing calories?

We take a closer look at the link between saunas and weight loss and ask can you lose weight in a sauna and if so, how many calories do you burn in a sauna session?

A brief overview of how saunas affect the bod

It’s fair to say that the jury is still out when it comes to definitively answering the question: does sauna help lose weight? More research is needed, but we’re basing this blog on the information that’s currently available.

The science

Our bodies burn calories at different rates, depending on our metabolism, which is how efficiently we use energy to keep us functioning.

People with higher metabolic rates burn more energy while exercising and resting, so need to consume more calories to maintain a steady weight.

Those with a slower metabolism burn fewer calories while active and inactive. These people need a lower calorie intake to avoid putting on the pounds.

Sitting in the heat of a sauna, whether it’s traditional or infrared, will raise the heart rate, leading to increased blood circulation and blood vessel dilation, which in turn leads to a higher metabolic rate, and therefore the burning of calories.

Does using a sauna help with weight loss?

The studies

A study on the National Library of Medicine website reveals that the number of calories burned during a sauna session is similar to the calories burned during a session of moderate exercise.

A sauna weight loss study carried out by Binghamton University in New York discovered that individuals who regularly used infrared saunas experienced a 4% drop in their body fat after four months. Interestingly, study participants who took a sauna late in the day or evening lost significantly more body fat than those who took a session in the morning.

Weight loss via water loss

The above study seems to be an outlier, with some other studies tending to conclude that the main way saunas reduce body weight is through water loss due to sweating, not loss of fat.

This type of weight loss is temporary, with any pounds lost returning during rehydration after the sauna.

How does a sauna affect metabolism?

Sitting in a sauna can cause a rise in your metabolic rate. While sitting in the heat, your body will be working harder to regulate your temperature, evidenced by an increased heart rate, more profuse sweating and greater blood circulation, all of which are known to boost metabolism.

Are infrared saunas better for burning calories than traditional saunas?

Infrared saunas potentially offer a way to burn more calories than traditional saunas because they raise the body’s core temperature more directly.

While steam saunas heat the air and encourage sweating, infrared rays deeply penetrate into the body, which is believed to enhance metabolic rates, leading to a higher rate of calorie burn. Some say this burn rate could be as much as 10 times higher than traditional saunas, although scientific research into this is ongoing.

How many calories can you burn in a sauna?

People often ask how much weight can you lose in a sauna in 30 minutes? There isn’t a one size fits all answer as the rate a body burns calories varies from person to person, making it difficult to precisely answer the question is sauna good for weight loss? But below we include the results of various studies into answering how many calories does a sauna burn?

Important notice: Never spend longer than 20 minutes in a sauna without a break

Time spent in a sauna and calories burned

10 minutes = 73 to 134 calories (on average, following 4 x 10 minute sessions)

20 minutes = 165 to 375 calories (on average, following 3 x 20 minute sessions)

30 minutes = 300 to 500 calories (according to this research)

40 minutes = 400 calories (4 x 10 minute sessions)

So, how much weight can you lose in a sauna in 1 hour? Between 495 to 1125 calories on average, depending on the individual. This figure relates to athletes measured after 3 x 20 minute sessions in an infrared sauna

Which types of saunas are best for weight loss?

Sitting in any type of sauna can raise the amount of calories burned by 50 to 100% when compared to sitting in a room at a normal temperature.

While any type of sauna can help you shed water weight and burn calories, when it comes to answering the question is sauna or steam room better for weight loss, some studies point to infrared saunas burning more calories. This is because the heat from these saunas penetrates more deeply into body tissue than traditional steam saunas. This can lead to a speeding up of the body’s metabolism and the ability to lose fat and expel toxins.

What factors influence the number of calories burned in a sauna?

Your weight: The higher your body mass, the more calories you are likely to burn per sauna session.

Your metabolism: People with a naturally higher metabolic rate are likely to burn more calories in a sauna than those with a lower rate.

Your gender: Men tend to have higher metabolic rates than women, so are likely to burn more calories in a sauna.

Your age: Do you burn calories in a sauna however old you are? Yes, but as we get older, our metabolic rate tends to slow down which means we will likely burn fewer calories in a sauna than younger people.

Your heat tolerance: The lower your heat tolerance, the more calories you are likely to burn.

The length of your sauna session: More calories will be burned the longer your sauna session.

The temperature of the sauna: Does a sauna help with weight loss no matter the temperature? The answer is yes, but the higher the temperature, the more calories you’ll burn.

The type of sauna: Does infrared sauna burn calories faster than traditional saunas? As mentioned earlier, studies show that infrared saunas do burn more calories than steam (Finnish) saunas.

The time of day: A study we referenced earlier revealed that people who took saunas later in the day burned more calories than those who took their sauna in the morning.

Is sauna-based weight loss safe?

Sensible use of saunas can contribute to your wellbeing and lead to weight loss, as long as you follow two key guidelines:

Stay hydrated

You must keep your body hydrated while in a sauna. Drinking plenty of water before and after your session is essential. It’s advisable to take on up to a litre (32oz) of water for every 30 minutes you spend in a sauna. Sipping water while sitting in the heat will help metabolize any stored fat and flush out body toxins.

Follow the safety advice

Stick to the recommended guidelines for sauna temperatures and session length to ensure safe use.