How Many Calories Does Masturbating Burn

Ever wonder if solo self-pleasure counts as a mini workout? It turns out it does burn a few calories, but you’re not about to torch fat the way you would on a treadmill.

A typical session of masturbating only uses a handful of calories, more like a very brisk stroll than a trip to the gym. We’ll break down roughly how many calories you can expect to burn, what affects that number, and how this compares to other activities. Enjoy it for the pleasure and stress relief – the calorie burn is just a tiny bonus, not a fitness plan.

How Many Calories Does Masturbating Burn?

Most sources agree that a quick, everyday masturbating session burns on the order of 5–15 calories for a person of average weight again. If you’re especially vigorous or go for a longer session (say 10–15 minutes instead of 5), you might push that up to 20–30 calories or slightly more. Think of it as the energy you’d burn by walking up a flight of stairs or doing light chores – useful, but still quite small.

going for a 20-minute walk might burn well over 100 calories, and a 10-minute run can easily burn 100 or more. By contrast, an intense five-minute solo session might only burn the same as a couple of minutes of walking.

Even at the peak of excitement (when your heart rate spikes a bit during orgasm), you’re not sustaining that high effort for long. In short, masturbating does count as an activity, but it’s akin to a short burst of very light exercise.

A lot depends on how you play. The calorie burn isn’t a fixed number – it varies with:

• Duration and intensity: The longer and more vigorous the session, the more calories you’ll burn. A slow, gentle approach barely raises your heart rate or body heat, whereas racing to climax or adding extra movement does more.
• Body size and muscle mass:  Heavier individuals and those with more muscle will burn more calories doing the same activity. Men often burn slightly more than women (on average) in sex and exercise simply because of body composition differences, so the same solo session might burn a few extra calories for a bigger or more muscular person.
• Position and movement: Lying still on your back is less active than standing up, squatting, or using your legs and hips. If you incorporate your arms, abs, or leg muscles (even subtly), you’ll raise the calorie count a bit. For example, some people squat or move their legs rhythmically during climax, engaging more muscle groups.
• Heart rate spikes (orgasm): That moment of orgasm does send your heart rate higher, which temporarily burns a bit more. However, it’s only for a second. Think of it as a quick burst of extra effort, not a sustained cardio workout.
• Overall fitness level: Someone who’s very fit might need to go even harder to raise their heart rate, while someone less active could see a bigger percentage jump in effort. In general, any movement that gets your heart pumping will increase calorie use, whether that’s running or, ahem, solo play.

Essentially, masturbation is like a form of light exercise: the factors that make any workout harder or longer also boost your calorie burn here. But even at its maximum for most people, the numbers stay pretty low.

Is It a Substitute for Exercise?

While it’s true that anything active uses energy, masturbating is a very minor player in your overall fitness picture. You can’t rely on it for weight loss or cardio health the way you would jogging, cycling, or even a vigorous game of badminton.

public health guidelines suggest adults do 150 minutes of moderate aerobic exercise each week for health (like brisk walking or cycling).

If you tried to substitute masturbating for that, you’d need an absurd amount of time. Picture needing hours of very intense solo activity to equal it’s just not practical. Some offhand calculations suggest you’d have to masturbate nonstop for hours to burn as many calories as a 30-minute jog. That’s not a realistic trade-off.

masturbating won’t raise your fitness level or significantly boost your stamina. Doing it repeatedly right before a workout might leave you feeling too relaxed or tired to exercise effectively.

If your goal is weight loss or cardiovascular health, stick with actual workouts. Think of masturbation as a pleasurable bonus that has some mild physical activity built in, but it’s not an exercise routine.

Other Health Benefits (Besides Burning Calories)

Even though it’s not going to replace your gym session, masturbating comes with plenty of other perks for body and mind:

• Stress relief and mood boost: Reaching orgasm releases endorphins, dopamine, and oxytocin – all feel-good, relaxing chemicals. This natural hormone surge can melt away stress, soothe anxiety, and leave you with a pleasant sense of calm or euphoria afterward. In other words, it’s a quick way to unwind.
• Better sleep: Because of those relaxing hormones, many people find that a good solo session helps them drift off more easily and sleep more soundly. If you’ve ever felt drowsy after climax, you know the “afterglow” can help with catching those Z’s.
• Pelvic floor workout: Those involuntary muscle contractions at orgasm aren’t just for show: they give your pelvic floor muscles a little workout, similar to doing Kegel exercises. A strong pelvic floor helps support bladder control and sexual function, so regular orgasms can quietly help tone those muscles over time.
• Safe sexual release: masturbating is the ultimate low-risk pleasure: you get all the benefits of orgasm without any chance of pregnancy or sexually transmitted infections. That peace of mind alone can reduce stress around sex and let you fully relax. It’s a great way to enjoy intimacy with yourself, especially if you don’t currently have a partner or if you just want a no-pressure break from the dating scene.
• Pain and tension relief: Some people notice that masturbating eases menstrual cramps or muscle tension. The combination of pelvic muscle contractions and general relaxation can act a bit like a gentle massage or a heat pack for your lower body. Plus, unclenching psychologically can distract from minor aches.
• Confidence and self-knowledge: Taking time to explore your own body can improve your self-confidence and body image. Knowing what you like helps you communicate better with a partner later, and it feels empowering to be in tune with your pleasure.

In short, masturbating is a healthy, natural activity that offers mental and physical wellness benefits far beyond any tiny calorie count. It’s a fun, private way to boost your mood, relax, and stay in touch with your body’s signals – all of which contribute to feeling better overall.

Bottom Line

So, does masturbating burn calories? Yes – but only a small amount. On its own, solo sex is more of a gentle physical activity than a true calorie-scorcher. Don’t expect to “work off” a meal through masturbation alone. If weight loss or fitness is the goal, stick with tried-and-true exercise and a good diet.

That said, the act does make your heart beat a little faster and your muscles move, so consider the calories burned as a little bonus reward. More importantly, it’s an enjoyable, healthy habit with a lot of upsides: stress reduction, better sleep, boosted mood, and safer sexual expression, to name a few.

So go ahead and enjoy yourself, remember that the gym still has a purpose, and most of your hard-won calories come from good old-fashioned workouts. In the end, masturbation is great for your wellness and happiness, and the tiny calorie burn is just one of many reasons it’s a positive part of life.