# Does the Sauna Burn Calories? Weight Loss Facts

Source: https://www.mars-sauna-room.com/guides/sauna-weight-loss/

Published 2026-09-23, updated 2026-10-20.

The sauna burns a few extra calories, but far fewer than many calculators suggest, and almost all of the weight you lose in a session is water that comes back when you drink. Heat raises your heart rate and makes you sweat, yet you are sitting still, so the energy cost is modest and fat loss is negligible. Use a sauna for relaxation and recovery, and rely on diet and activity for weight loss.

So, does the sauna burn calories in a way that matters for your waistline? This guide walks through what the measurements actually show, how much water weight you lose, and how to fit sauna sessions into a weight-loss plan without risking dehydration.

## Does the sauna burn calories at all?

Yes, a little. Sitting in heat makes your body work to shed that heat. Heart rate climbs, blood flow shifts to the skin and sweat glands go into overdrive. [Harvard Health Publishing](https://www.health.harvard.edu/staying-healthy/sauna-health-benefits-are-saunas-healthy-or-harmful) notes that pulse can rise by 30% or more and that the average person loses about a pint of sweat during a short session.

All of that takes some energy, so you burn calories in a sauna at a rate somewhat above sitting on the couch. The question is how much above.

### Why the calorie numbers online are unreliable

Most "calories burned in a sauna" figures come from heart-rate-based estimates. Fitness trackers and calculators assume that a higher heart rate means harder muscular work and more oxygen use. In the heat, your heart rate rises mainly to move blood to the skin for cooling, not to fuel working muscles.

That means heart-rate-based calorie counts likely overstate the true burn. Treat any single number, including the ones below, as a rough upper estimate rather than a measured fact.

## How many calories do you burn in a sauna?

The most specific recent data comes from a 2024 study in [Frontiers in Public Health](https://frontiersin.org/articles/10.3389/fpubh.2023.1303804/full) by Podstawski and colleagues. Twenty-two young women who rarely used saunas completed two 20-minute seated sessions, one at 80 °C (176 °F) and one at 120 °C (248 °F).

| Condition (20 minutes) | Estimated energy use | Average heart rate | Body mass lost |
|---|---|---|---|
| Sitting at room temperature (typical adult, approximate) | about 20-30 kcal | resting | negligible |
| Dry sauna, 80 °C / 176 °F, 14-16% humidity | 119 kcal (range 80-169) | 103 bpm | 0.14 kg (0.3 lb) |
| Dry sauna, 120 °C / 248 °F, 12-14% humidity | 186 kcal (range 158-245) | 121 bpm | 0.30 kg (0.7 lb) |

Two cautions apply. First, these are estimates in a small group of young women, not measurements in the general population. Second, three of the 22 women fainted at 120 °C, and the authors advised against that temperature for occasional users. More heat is not a safe shortcut to more calories.

### How many calories do you burn in an infrared sauna?

There is no well-controlled study measuring energy expenditure in infrared cabins. Infrared saunas, which heat the body with far infrared (FIR) radiation in wavelengths of roughly 3-1,000 µm, typically operate at 45-65 °C (113-149 °F). The [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954) describes infrared saunas as producing sweating and a faster heart rate similar to moderate exercise, at lower temperatures than a traditional sauna, while noting that larger studies are needed.

Because infrared sessions run cooler, there is no reason to assume they burn more calories than a hot Finnish sauna. Claims of 400-600 kcal per infrared session are not supported by published measurements.

### Does a steam room burn calories?

A steam room burns calories in the same small way. Air at 40-50 °C (104-122 °F) and near 100% humidity feels intense because sweat cannot evaporate, which raises strain on the body. That strain does not turn into meaningful fat loss. For a full comparison, see our guide to [sauna vs steam room](/guides/sauna-vs-steam-room/).

## Do saunas help you lose weight?

Saunas help you lose water weight, quickly and temporarily. They do not, on their own, help you lose fat.

### How much weight can you lose in a sauna?

The largest dataset on this comes from a 2014 study in [The Scientific World Journal](https://pmc.ncbi.nlm.nih.gov/articles/PMC4295591). Researchers measured 674 sedentary university students (326 women and 348 men) before and after two 10-minute sessions in a dry sauna at 90 °C (194 °F) and 35% humidity.

- Women lost an average of 0.37 kg (0.8 lb).
- Men lost an average of 0.50 kg (1.1 lb).
- Participants with overweight or obesity lost the most: 0.70 kg for women and 0.82 kg for men.

The authors concluded that BMI predicts how much fluid you lose in a sauna. That loss is sweat. Once you drink to replace it, the scale returns to where it was.

### What about fat loss over weeks of sauna use?

A 2020 study in the [Korean Journal of Family Medicine](https://www.kjfm.or.kr/journal/view.php?doi=10.4082%2Fkjfm.18.0160) gave 38 adults with a BMI of 25 or higher eight dry sauna sessions at 90 °C (15 minutes, twice daily for four days). Quality-of-life scores improved, but BMI went from 28.5 to 28.4 and body fat changes were not statistically significant. The study had no control group and lasted only four days, so it cannot rule out a small long-term effect, but it gives no support to the idea of "sauna fat loss."

A 2018 [systematic review of 40 studies](https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775) on regular dry sauna bathing by Hussain and Cohen reported potential benefits for cardiovascular function, pain and mood, not weight reduction.

### Does the sauna burn fat? Putting the numbers in context

A common rule of thumb is that one pound of body fat stores roughly 3,500 kcal (about 7,700 kcal per kg). Even if you accept the 119 kcal estimate above at face value, and subtract the 20-30 kcal you would burn sitting anyway, you would need around 35-40 sessions to account for one pound of fat, assuming you did not eat a single extra bite in response.

That is why sauna weight loss and fat loss are not the same thing. The scale drop is real; the fat burn is tiny.

## Is a sauna good for weight loss in other ways?

Saunas can still have a place in a weight-loss routine, as long as expectations are realistic.

- **Habit support:** A relaxing post-workout sauna can make an exercise habit more enjoyable and easier to keep.
- **Cardiovascular conditioning:** A 2015 study of 2,315 Finnish men in [JAMA Internal Medicine](https://pubmed.ncbi.nlm.nih.gov/25705824/) found that those using a sauna 4-7 times per week had lower rates of fatal cardiovascular events over about 20 years than those using it once a week. This was observational, so it shows association, not cause, and it says nothing about weight.
- **Stress and sleep:** Many people report better relaxation after a session, which may help with stress-related eating patterns. Evidence here is limited.

Read more about what the research supports in our overview of [sauna benefits](/guides/sauna-benefits/), and for the cold side of the question, see [does cold plunging burn fat](/guides/cold-plunge-weight-loss/).

## How to use a sauna as part of a weight-loss routine

If you want to include sauna sessions while you work on losing weight, these steps keep it safe and useful:

1. **Exercise first, sauna second.** The best time to use a sauna for weight-loss goals is usually after training, as a cool-down, so it does not sap energy for the workout itself. See [sauna before or after a workout](/guides/sauna-before-or-after-workout/).
2. **Keep sessions moderate.** For most healthy adults, 10-20 minutes at 70-90 °C (158-194 °F) in a traditional sauna, or 20-40 minutes in a cooler infrared cabin, is a sensible range. Our guide on [how long to sit in a sauna](/guides/how-long-to-sit-in-sauna/) covers timing in detail.
3. **Weigh yourself before you go in, not after.** Post-sauna weight is misleading. Track progress at the same time of day, well hydrated.
4. **Rehydrate fully.** Drink water before and after, and add electrolytes after long or repeated sessions. Thirst, dizziness, headache or dark urine are signs to stop and drink.
5. **Skip alcohol.** Alcohol and heat together increase the risk of low blood pressure, fainting and arrhythmia.
6. **Never use a sauna to "make weight."** Deliberate dehydration for weigh-ins is risky and has caused serious harm in athletes.
7. **Get out if you feel unwell.** Lightheadedness, nausea or a racing heart mean the session is over.

## Sauna or steam room for weight loss: which is better?

Neither offers a real advantage. Both drive water loss through sweat. A steam room feels hotter at lower air temperatures, and a traditional sauna allows higher air temperatures because dry air lets sweat evaporate. Infrared rooms are gentler still. Choose the format you enjoy and tolerate well, because consistency matters more than intensity.

| Format | Typical air temperature | Humidity | Main effect on weight |
|---|---|---|---|
| Traditional dry sauna | 70-100 °C (158-212 °F) | 10-25% | Temporary water loss |
| Infrared sauna | 45-65 °C (113-149 °F) | Room level | Temporary water loss |
| Steam room | 40-50 °C (104-122 °F) | Near 100% | Temporary water loss |

If you are choosing a home cabin, our [far infrared saunas](/saunas/far-infrared-saunas/) and [traditional stove saunas](/saunas/traditional-steam-saunas/) pages show the formats side by side. Mars Sauna builds both types, along with full spectrum infrared models that operate in an 18-65 °C (64-149 °F) range.

## Who should be careful with sauna use?

This article is general information, not medical advice. People who are pregnant, have heart disease, low or high blood pressure, kidney disease, or other conditions should talk to a doctor before using a sauna. The same applies if you take medications that affect blood pressure, heart rate, sweating or fluid balance, such as diuretics. Anyone on a medically supervised weight-loss program should ask their clinician how heat exposure fits in.

Retailers, gyms and spas planning wellness areas can [request a quote](/contact/) for infrared or traditional cabins built to local voltage requirements.

## Key takeaways

- The sauna burns some calories, but heart-rate-based estimates of 100-200 kcal per 20 minutes likely overstate the true extra burn.
- Most weight lost in a sauna is sweat, typically 0.3-0.8 kg (0.7-1.8 lb) per session, and it returns when you rehydrate.
- Studies to date show no meaningful fat loss from sauna use alone; a 2020 trial in 38 adults found no significant change in BMI or body fat.
- Infrared saunas and steam rooms are not better for weight loss than traditional saunas.
- Use the sauna after exercise, keep sessions moderate, rehydrate and avoid alcohol.

## FAQ
### How many calories do you burn in a sauna?
Probably fewer than most online calculators claim. A 2024 study of 22 young women estimated about 119 kcal for 20 minutes at 80 °C (176 °F), but heat raises heart rate without much muscular work, so heart-rate-based estimates likely overstate the real burn. Sitting quietly for the same 20 minutes uses roughly 20-30 kcal anyway.

### Do saunas help you lose weight?
Not in a lasting way on their own. The scale drops after a session because you sweat out water, typically 0.3-0.8 kg (0.7-1.8 lb), and that weight returns once you rehydrate. A 2020 study of 38 adults with overweight found no significant change in BMI or body fat after eight sauna sessions.

### Does the sauna burn fat?
There is no good evidence that sauna bathing burns meaningful body fat. Fat loss depends on a sustained energy deficit over weeks, and the small extra energy cost of heat exposure is unlikely to move body composition. Saunas may support a healthy routine through relaxation and recovery, but they do not replace diet and exercise.

### Does an infrared sauna burn more calories than a traditional sauna?
No reliable study shows that it does. Infrared saunas run cooler, typically around 45-65 °C (113-149 °F), and warm the body directly with radiant heat. Calorie claims for infrared sessions usually come from manufacturers or estimates, not controlled measurements of energy expenditure, so treat specific numbers with caution.

### Is a sauna or steam room better for weight loss?
Neither is meaningfully better, because both mainly remove water through sweat. A steam room feels hotter at a lower air temperature because humid air stops sweat from evaporating, but that does not translate into more fat loss. Pick the one you enjoy and can use safely and consistently.

### How much water weight do you lose in a sauna?
Usually a few hundred grams to just under a kilogram per session. In a 2014 study of 674 university students, two 10-minute rounds at 90 °C produced an average loss of 0.37 kg in women and 0.50 kg in men, with larger losses in people with a higher BMI. Drink to replace it.


## Sources
- [Podstawski et al. (2014). Sauna-induced body mass loss in young sedentary women and men. The Scientific World Journal](https://pmc.ncbi.nlm.nih.gov/articles/PMC4295591)
- [Podstawski et al. (2024). The influence of extreme thermal stress on young women who sporadically use the sauna. Frontiers in Public Health](https://frontiersin.org/articles/10.3389/fpubh.2023.1303804/full)
- [Choi et al. (2020). Repeated dry sauna therapy improves quality of life in obese Korean people. Korean Journal of Family Medicine](https://www.kjfm.or.kr/journal/view.php?doi=10.4082%2Fkjfm.18.0160)
- [Hussain and Cohen (2018). Clinical effects of regular dry sauna bathing: a systematic review](https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775)
- [Laukkanen et al. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine](https://pubmed.ncbi.nlm.nih.gov/25705824/)
- [Harvard Health Publishing: Sauna health benefits, are saunas healthy or harmful?](https://www.health.harvard.edu/staying-healthy/sauna-health-benefits-are-saunas-healthy-or-harmful)
- [Mayo Clinic: What is an infrared sauna? Does it have health benefits?](https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954)