Pull-ups is a high-intensity activity. A 155-pound person burns approximately 295.3 calories in 30 minutes and 590.6 calories in a full hour. Heavier individuals burn more calories for the same duration, while lighter individuals burn fewer. Use the calculator below to get a personalised estimate based on your own weight and time.
📊 Calories Burned by Weight and Duration
Estimated calories burned doing Pull-ups at various body weights and durations.
| Duration | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|
| 15 min | 123.8 cal | 147.6 cal | 171.4 cal | 195.3 cal |
| 30 min | 247.7 cal | 295.3 cal | 342.9 cal | 390.5 cal |
| 45 min | 371.5 cal | 442.9 cal | 514.4 cal | 585.8 cal |
| 60 min | 495.3 cal | 590.6 cal | 685.8 cal | 781 cal |
* Estimates are based on MET values and are approximations. Actual calories burned depend on fitness level, terrain, and individual factors.
🧮 Personalised Calorie Calculator
Enter your weight and exercise duration for a more accurate estimate.
About Pull-ups
Pull-ups are one of the most effective bodyweight exercises for developing upper body pulling strength, targeting the latissimus dorsi, biceps, and rear deltoids. A 155-pound person burns approximately 295.3 calories in 30 minutes of pull-up training. They require no equipment beyond a bar and scale effectively from assisted variations for beginners to weighted pull-ups for advanced athletes.
Consistent pull-up training builds impressive back and arm strength. Beginners can start with assisted pull-ups or band-assisted variations before progressing to full bodyweight reps. Aim for full range of motion from dead hang to chin over bar on every repetition.
⚖️ Compare With Other Exercises
Calories burned in 30 minutes at 155 lbs.
| Exercise | Calories (30 min / 155 lbs) |
|---|---|
| CrossFit | 361.8 cal |
| Lifting Weights | 177.3 cal |
| Hot Yoga | 183.2 cal |
| Walking: 17 minutes per mile | 158.8 cal |
| Volleyball | 141.5 cal |