Salat involves physical movements (standing, bowing ruku, prostration sujood, and sitting), which increase energy expenditure compared to passive sitting. The calorie burn depends on:
1. Calorie Burn During Salat
- Duration: Each prayer takes 5–10 minutes (longer for Sunnah/Nafl prayers).
- Intensity: Gentle muscle engagement during transitions (e.g., rising from sujood).
- Frequency: 5 daily prayers (Fajr, Dhuhr, Asr, Maghrib, Isha).
MET Value for Salat
Salat is comparable to light yoga or stretching (MET ≈ 2.0–2.5).
Using the formula:
[\text{Calories burned} = \frac{\text{MET} \times \text{Weight (kg)} \times 3.5}{200} \times \text{Duration (minutes)}]
Example Calculation (Per Prayer):
- Fajr (10 minutes):
[\frac{2.5 \times 78 \times 3.5}{200} \times 10 ≈ 34 \text{ kcal}.]
- Total for 5 prayers: ~80–130 kcal/day (varies by duration and effort).
2. Factors That Increase Calorie Burn
- Extended Sunnah/Nafl prayers: Adding voluntary prayers increases duration.
- Slow, mindful movements: Deeper muscle engagement burns more calories.
- Taraweeh (Ramadan): Longer prayers can burn 150–250 kcal/session.
- Walking to the mosque: Adds 3–5 kcal/minute (depends on distance).
3. Comparison to Other Activities
| Activity | Calories Burned (10 mins) |
|---|---|
| Salat (moderate) | 25–35 kcal |
| Sitting quietly | 12–15 kcal |
| Walking (3.5 km/h) | 40–50 kcal |
| Light stretching | 30–40 kcal |
4. Long-Term Impact
- Daily total: ~80–130 kcal burned from Salat.
- Monthly: ~2,400–3,900 kcal (equivalent to 0.3–0.5 kg fat loss/year if diet is maintained).
- Holistic benefits: Improves flexibility, mindfulness, and stress reduction (indirectly supports fat loss).
5. Maximizing Calorie Burn During Salat
- Engage muscles: Tighten your core during ruku and sujood.
- Add light weights: Wear ankle/wrist weights (1–2 kg) for resistance.
- Pray on a yoga mat: Incorporate stretches before/after prayer.
Key Takeaway
While Salat isn’t a high-intensity workout, it contributes to your daily NEAT (Non-Exercise Activity Thermogenesis) and overall wellness. For significant fat loss, pair it with:
- A calorie deficit (eat 2,100–2,300 kcal/day).
- Regular exercise (burn 250–500 kcal/session, 3–5x/week).
Salat is a sustainable, spiritually enriching way to stay active—consistency matters most!
Please login or create an account to access the Customer Support Portal
Not registered? Create an account
Forgot your password? Reset password
