Calories Burned Masturbating: What Science Really Says

Curious about calories burned masturbating and whether it “counts” toward fitness? Here’s a clear, science‑based look at how many calories masturbation burns, how that compares to sex and everyday activities, and why it’s not a weight‑loss shortcut. We’ll also show you simple ways to increase intensity safely and share a quick calculator you can use anytime.

TL;DR

• Does masturbating burn calories? Yes—but not a lot. For most people, masturbation is light‑to‑moderate intensity, roughly ~2–3 METs depending on movement. That’s about 2.5–3.7 kcal/min for a 150‑lb (68‑kg) person. Evidence specific to solo play is limited, so we estimate using the Compendium of Physical Activities categories for sexual activity.
• How many calories does sex burn? A gold‑standard study in young adults found ~3.1 kcal/min (women) and ~4.2 kcal/min (men) on average—moderate intensity. That’s about 69 kcal (women) and 101 kcal (men) per ~25‑minute encounter. 
• Does masturbation cause weight loss? No—calorie burn is too small and too brief to replace regular exercise. Health guidelines still recommend 150+ minutes/week of moderate activity (e.g., brisk walking) plus strength training. 
• Calories “lost” in semen? A typical ejaculation contains well under 25 calories—nutritionally trivial. Weight change is about energy you expend, not what leaves the body in semen. 

How many calories does masturbation burn?

There isn’t a big body of lab data measuring calories burned masturbating directly. The best approach is to use MET values (metabolic equivalents) assigned to sexual activity:

• Sexual activity, passive/light: ~1.8 METs
• Sexual activity, moderate effort: ~3.0 METs
• Sexual activity, active/vigorous: ~5.8 METs (usually partnered exertion)

What’s a MET? It’s a unit that expresses intensity relative to resting energy use. You can estimate kcal/min with: kcal/min = MET × 3.5 × body weight (kg) ÷ 200. Example (moderate solo session at ~3 METs):

• 125 lb (57 kg): 3 × 3.5 × 57 ÷ 200 ≈ 3.0 kcal/min → 30 kcal in 10 minutes
• 150 lb (68 kg): 3 × 3.5 × 68 ÷ 200 ≈ 3.6 kcal/min → 36 kcal in 10 minutes
• 200 lb (91 kg): 3 × 3.5 × 91 ÷ 200 ≈ 4.8 kcal/min → 48 kcal in 10 minutes

If your solo play is more still (closer to 1.8 METs), expect roughly 40% fewer calories; if you’re moving vigorously, calories inch up—but most masturbation sessions don’t sustain 5.8 METs for long. 

How many calories does sex burn (vs. masturbation)?

A frequently cited 2013 study measured free‑living couples at home with wearable sensors. Average energy cost during sex was:

• Women: ~3.1 kcal/min (about 69 kcal total in ~25 minutes)
• Men: ~4.2 kcal/min (about 101 kcal total in ~25 minutes)
  Mean intensity was ~5.6–6.0 METs (moderate). Actual numbers varied with duration and who was more active.

That’s similar to a brisk walk in effort, but still far below running or cycling. Media summaries echo this: sex can “count” a little, but it’s not a workout replacement. 

Does ejaculating burn (or “remove”) calories?

Two separate ideas often get mixed up:

• Energy expended (your muscle/heart work): this is the real calorie burn during arousal and orgasm.
• Calories in semen: very small—usually <25 kcal per ejaculation (often cited as ~5–20 kcal), and nutritionally insignificant. Your weight won’t change meaningfully from the energy content of semen. 

So does ejaculating remove calories? Technically there are a few calories in semen, but that’s not how weight loss works. What matters is total energy expenditure (movement, intensity, time), not tiny nutrient content in ejaculate. 

Does masturbating burn calories enough for weight loss?

No. A typical solo session might burn 20–70 kcal, depending on time, body weight, and intensity—nice, but minor. Sustainable weight change requires consistent physical activity and nutrition habits. For health and weight management, trusted guidelines advise ≥150 minutes/week of moderate aerobic activity (or 75 minutes vigorous) plus muscle‑strengthening on 2+ days/week. 

That said, masturbation can contribute to stress relief and better sleep, which indirectly support healthy choices—just don’t count it as your cardio. Consumer health outlets reinforce this perspective. 

Quick ways to increase calorie burn (safely)

If your goal is to nudge up calories burned during sex or solo play, think movement + duration:

• Change positions more often (engage legs and core).
• Add rhythmic thrusting/rocking rather than only static stimulation.
• Extend foreplay to increase total time in mild‑to‑moderate intensity.
• Use the environment (standing, shallow squats, or bracing your core while kneeling) for extra muscle recruitment.
• Layer toys for pacing control (e.g., a small external stimulator to help you edge, then resume motion). For discreet options that integrate easily, browse Male Stroker Toys; a compact trainer like the Vibrating Male Stroker can help you experiment with longer, steadier sessions.

How your body size and style change the math

Calorie burn scales with body weight. Using the MET formula: a heavier person at the same intensity burns more calories per minute than a lighter person. Style matters too:

• Hands‑only, still positions → closer to light intensity (~1.8–2.5 METs).
• Full‑body motion (hips, thighs, core) → moderate (~3 METs).
• Vigorous, sustained thrusting (rare for long solo sessions) could approach the 5–6 MET range seen in the partnered‑sex study—but only while you sustain it. 

Masturbation vs. other everyday activities

For context, 30 minutes of these activities for a ~150‑lb person burn approximately:

• Brisk walking (~3–3.5 METs): ~100–125 kcal
• Light housework (~2–2.5 METs): ~50–75 kcal
• Masturbation (10–20 min at ~3 METs): ~36–72 kcal (from our examples above)

So while does masturbating burn calories? Yes—but it’s closer to light movement than to a gym workout. If your target is fitness or weight loss, follow the 150‑minute guideline and treat sexual activity as a bonus.

Safety & comfort tips (so you can go longer if you want)

• Lube reduces friction and helps you maintain comfortable motion longer. With latex condoms, choose water‑based or silicone lube (avoid oils, which weaken latex). 
• Vary grip and angle to avoid irritation; take short breaks if you feel numbness.
• Warm up with slower strokes; cool down with gentle touch or stretching if you engaged legs/core.
• Clean toys with mild soap and warm water; let them dry fully. Use condoms on shared toys and change them between partners or orifices. 

The takeaway

Does masturbating burn calories? Yes—just not many. Expect a few dozen calories per typical session. It’s great for pleasure, stress relief, and body awareness, but not a fitness plan. Keep “sexy cardio” in perspective: meet your 150‑minute movement goal each week, strength‑train twice, and enjoy sexual activity as a fun extra rather than your main workout. For discreet tools that can help you extend and pace your sessions, browse Male Stroker Toys or try the Vibrating Male Stroker—then come back to the Jissbon for more guides.

Frequently Asked Questions:

How many calories are burned when ejaculating?

Almost none from the fluid itself—well under 25 calories per ejaculation. The meaningful calorie burn comes from muscle activity and heart rate during arousal/orgasm, not from the semen’s calories. 

Does ejaculating remove calories?

Technically, semen contains a small number of calories, but this doesn’t cause weight loss. Total energy expenditure (movement, duration, intensity) matters far more. 

Does masturbating burn calories enough to lose weight?

No. Calories burned while masturbating are relatively modest per minute. For health and weight goals, prioritize 150–300 minutes/week of moderate activity plus strength training. 

How many calories does sex burn?

In a 2013 study, women averaged ~3.1 kcal/min and men ~4.2 kcal/min—about 69 and 101 calories, respectively over ~25 minutes. That’s moderate intensity, but still not a substitute for structured exercise. 

How can I burn more calories during sex or solo play?

Move more muscles (hips, thighs, core), change positions, extend foreplay, and pace with edging. If you want consistency for longer sessions, consider a simple trainer from Male Stroker Toys to help maintain rhythm.