Calories Burned Sleeping Calculator

As you may know, you don’t need to work out to burn calories.

It’s effective, but technically, we burn calories also sleeping, standing, or even sitting and “doing nothing”.

Here’s how many calories you can burn while sleeping:

Calculator Calculator
Estimated result based on your input

Important note: don’t sleep more than you need to burn calories.

You may as well lie down or sit while awake – you will burn similar amounts of calories, but you won’t unnecessarily sleep more than you should. Instead, you can, for example, go shopping and burn almost 5 times more calories at the same time as you would while sleeping.

How many calories can you burn Sleeping?

An average person should burn about 72-95 calories during one hour of sleep.


Here’s a table in which you can see how many calories can be burned by people of different weights, depending on their sleep time:

160 lbs180 lbs200 lbs220 lbs
1 hour 68 kcal81 kcal95 kcal109 kcal
2 hours 136 kcal163 kcal190 kcal217 kcal
3 hours 204 kcal244 kcal285 kcal326 kcal
4 hours 271 kcal326 kcal380 kcal434 kcal
5 hours 339 kcal407 kcal475 kcal543 kcal
6 hours 407 kcal489 kcal570 kcal652 kcal
7 hours 475 kcal570 kcal665 kcal760 kcal
8 hours 543 kcal652 kcal760 kcal869 kcal

How many calories do you burn in 8 hours of sleep?

How many calories you burn while sleeping depends primarily on your weight.

An average person should burn between 543-760 calories during 8 hours of sleep

You can check the approximate number of calories burned in 8 hours of sleep for your weight in the calculator at the top of this article, or in this table:

Weight Calories
140 lbs507 kcal
150 lbs543 kcal
160 lbs579 kcal
170 lbs615 kcal
180 lbs652 kcal
190 lbs688 kcal
200 lbs724 kcal
210 lbs760 kcal
220 lbs796 kcal
230 lbs833 kcal
240 lbs869 kcal

How long do you need to sleep to burn 200, 300, or 500 calories?

An average person weighing 180 lbs (81.65 kg) should sleep:

  • 1 hour and 14 minutes to burn 100 calories
  • 2 hours and 27 minutes to burn 200 calories
  • 3 hours and 41 minutes to burn 300 calories
  • 4 hours and 55 minutes to burn 400 calories
  • 6 hours and 8 minutes to burn 500 calories
  • 7 hours and 22 minutes to burn 600 calories
  • 8 hours and 36 minutes to burn 700 calories

Most people should sleep between 7-9 hours (1).

Read more: How much should you sleep?

Here is a simple calculator that will allow you to calculate how much you should sleep to burn the specified amount of calories:

Calculator Calculator
Estimated result based on your input

How to burn more calories while Sleeping?

1. Get enough sleep but don’t sleep more than you need

You should always get enough sleep.

However, some people may think that since we burn a decent amount of calories while sleeping, they could try to sleep more to easily speed up their weight loss.

This is understandable, but sleeping for example 4 hours more than you should (e.g. 12 instead of 8) is not necessarily a good idea.

You can burn similar or even more calories just by lying down, sitting, or standing while awake, not to mention low-demanding physical activities such as walking, which can burn up to 3 times more calories than sleeping.

2. Do some cardio

I don’t recommend you to exercise just before going to bed, but you can make a workout a few hours before. It may help you boost your metabolism.

You don’t have to train very hard, but it’s good to train quite intensively. You can use a popular HIIT training plan or use a stationary bike or treadmill with relatively high intensity (depending on your physical abilities).

A good cardio done a few hours before going to bed should help you burn more calories not only during the exercises but also when you go to sleep (2).

3. Turn off the lights

It is good to sleep in a room that is as dark as possible. While sleeping, you should avoid all unnecessary forms of lighting.

Light affects sleep in many ways (3). Among others, it may increase the risk of weight gain (4).

That’s why, during sleep time, you should:

  • Turn off all screens or at least reduce the brightness (TVs, computer monitors)
  • Turn off any lightning. If you don’t want to do that, just try to reduce the intensity of lights to as low as possible, or consider buying a night light with a timer that turns itself off after a certain time.

Don’t want to turn the light off? A few years ago, I couldn’t imagine sleeping in a dark room either, but I gradually reduced the intensity of the light and eventually got to the point where I stopped using it altogether.

Today I sleep in complete darkness, which allows me to fall asleep easier and sleep even better.

Honestly? I can’t imagine falling asleep with a night light on anymore.

4. Eat smaller dinners

You shouldn’t go to bed completely hungry, but it is worth not eating right before falling asleep.

Also, it’s good to eat relatively small dinners. Instead, you can focus on bigger breakfasts.

Falling asleep right after eating a meal can not only be harder and make the quality of sleep worse but also can lead to burning fewer calories during sleep (5).

5. Eat enough protein

Eating enough protein can improve the metabolism, also when we sleep.

Here’s how much protein an adult should eat daily (6):

  • 0.36 g per pound (0.8 g per 1 kg) of body weight for adults with minimal physical activity

Or to facilitate muscle growth and strength improvement:

  • 0.45 g per pound (1 g per 1 kg) of body weight for adults with minimal physical activity
  • 0.59 g per pound (1.3 g per 1 kg) of body weight for adults with moderate physical activity
  • 0.73 g per pound (1.6 g per 1 kg) of body weight for adults with intense physical activity

However, we should not exceed the value of 0.91 g protein per pound (2 g per kg) of body weight in the long term.

Would you burn more calories sleeping or lying in bed?

According to MET values of 0.95 and 1.3, lying in bed while awake burns almost 37% more calories than sleeping.

This means, during one hour, a 180 lbs person should burn about:

  • 81 calories sleeping in bed
  • or 111 calories lying awake in bed

However, remember that the correct amount of sleep is needed to maintain health and proper metabolism. So you shouldn’t sleep less than you need just to burn more calories, e.g. while lying in bed.

How much should you sleep?

We should sleep enough to get up feeling good, but also not tired from having too much sleep.

Here are some recommendations from the National Sleep Foundation:

Age Recommended Sleep Duration
0-3 months 14-17 hours
4-11 months 12-15 hours
1-2 years 11-14 hours
3-5 years 10-13 hours
6-13 years 9-11 hours
14-17 years 8-10 hours
18-65 years 7-9 hours
+65 years 7-8 hours

Personally, as an adult, I find about 7 hours and 45 minutes of sleep perfect for me.

If you use an alarm clock, I recommend that you set it so that you wake up naturally before it rings.

This should make it easier for you to get the right amount of sleep. For example, these days, I usually go to bed at 10:00 PM and set my alarm for 6:30 AM. In most days I wake up on my own between 5:30 AM – 6:00 AM, but just in case I overslept, the alarm clock will ring later anyway and help me get up for work.

Calories Burned Sleeping Formula

To calculate the calories burned sleeping:

Multiply time in minutes by MET (0.95), multiply it by 3.5, and multiply the result by weight in kilograms. After all of that, divide the number by 200.

MET to Calories Formula

To calculate the weight in kilograms, divide the weight in pounds by 0.45359237.


Question: A person weighing 160 lbs was sleeping for 8 hours. How many calories did they burn?


First, let’s convert the units:

Weight = 160 lbs ≈ 72.57 kg

Time in minutes = 8 hours = 480 minutes

Now we can easily calculate the result:

CB = 480 × 0.95 × 3.5 × 72.57 / 200

CB = 115821.72 / 200

CB ≈ 579.11

Answer: A person weighing 160 lbs burned about 579.11 calories during 8 hours of sleep.

Sources and interesting external links