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HEAT · COLD · RECOVERY

Make space
for the reset.

Build a sauna or ice bath session and see a simple estimate of total session energy, in kcal and cal.

Build your session

YOUR SESSION

Set the scene.

01 — 02
01

Your profile

Used for a personal size adjustment.

Calculator entries stay in this browser and aren’t sent or saved.

02

Build your session

Choose a starting point, then adjust it.

Quick start
↗3 sauna rounds at 90°C

A LITTLE SAUNA CULTURE

Small things that make it yours.

A FEW IDEAS

FUN FACT · SAUNA HATS

Yes, people wear hats in the sauna.

Felt sauna hats are a familiar accessory in Helsinki. The city’s sauna guide says some people wear them to help regulate temperature. Think of one as optional comfort, not safety gear.

MyHelsinki sauna guide ↗

A FEW SIMPLE POINTERS

Make room for a reset.

  • Try one shorter round first, then adjust to what feels comfortable.
  • Leave time to cool down between sauna rounds.
  • Keep water nearby and follow the venue’s sauna and cold-plunge rules.
  • Step out if you feel unwell or uncomfortable.
Heat and hydration information ↗

A NOTE ON THE NUMBERS

A simple
starting model.

The 90°C sauna estimate uses a published heart-rate-monitor estimate for each 10-minute round. Later rounds rise in the model, so three rounds are not treated as three identical blocks.

For the study’s average profile, three 10-minute rounds at 90°C plus recovery come to about 303 kcal. For context, a 60-minute cycle at about 7 MET and 86 kg is roughly 600 kcal. Cycling activity values ↗

Sauna roundEstimated kcal at 90°C*
First 10 minutes73 kcal
Second 10 minutes94 kcal
Third 10 minutes115 kcal
Fourth 10 minutes131 kcal
How the estimate is adjusted

The 90°C study used 45 young sedentary and overweight men, four 10-minute sauna rounds, and five-minute recovery periods. Energy was estimated indirectly with a heart-rate monitor. SaunaCal adjusts the values by estimated body surface area and adds a resting baseline for recovery. The 80°C adjustment is anchored to a separate 20-minute study; 85°C is interpolated. Age does not change the estimate. Cold time adds resting baseline only—no extra cold-response calories are assumed.

One kcal equals 1,000 small calories (cal). Study results vary by person and equipment.

KEEP IT COMFORTABLE Drink water, take breaks and follow the rules at your sauna or plunge venue. This page estimates energy; it does not measure body-fat loss or fluid loss.

QUESTIONS OR IDEAS?

Let’s talk sauna.

Send Abhay a question or suggestion about SaunaCal.

Email Abhay
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