How Many Calories Does Masturbation Burn? Science vs. Myths

Masturbation is known to be a great way to relieve stress—it can help you sleep better and even lift your mood. While it’s a regular part of life for many people today, some also believe it may contribute to weight loss. This has become a huge talking point on the internet and in many inner circles!  

And if masturbation does really help you burn calories and shed some pounds, how many calories are we really talking about? Let’s separate science from myths and take a closer look.

The Answer: Yes, But Not Much

Masturbation does involve physical activity, especially if it’s vigorous or lasts longer than a few minutes. Just like other forms of light exercise, it burns some calories—but nowhere near what you'd burn during a gym session.

According to some health experts, the average man may burn 3 to 5 calories per minute of sexual activity. That includes an elevated heart rate, muscle engagement, and energy expenditure. So, if you masturbate for 10 minutes, you’re looking at roughly 30–50 calories—about the same as a short walk or climbing stairs for a few minutes.

What About Hormones and Metabolism?

Masturbation does affect your hormonal balance temporarily. The release of dopamine and oxytocin can improve mood and reduce stress—two factors that play a role in weight management. Lower stress means lower cortisol levels, which can indirectly help prevent stress-related weight gain.

However, there's no scientific evidence suggesting that masturbation has a significant impact on long-term metabolism or fat-burning potential.

Myths You Should Ignore

1. "Frequent masturbation helps you lose weight."
   – Not true. While it may burn a few calories, it’s not enough to cause noticeable weight loss on its own.
   
   

2. "Masturbation ruins your muscle gains."
   – Another myth. There’s no credible scientific evidence linking masturbation to muscle loss or lower testosterone in healthy individuals.
   
   

3. "It’s just as good as cardio."
   – Not quite. Masturbation is a light-intensity activity and doesn’t compare to structured exercise.

The Real Benefits (Beyond Calories)

While it's not a substitute for your HIIT workouts, masturbation does come with its own set of health benefits:

• Reduces stress and improves sleep
  
  

• Boosts mood and mental clarity
  
  

• Promotes healthy sexual function
  
  

• Improves body awareness and confidence
  
  

All of which can support a healthier lifestyle and make your wellness journey more enjoyable.

Final Thoughts

Masturbation does burn some calories, but not enough to rely on for weight loss. It’s better viewed as a stress-relief tool that may support your health goals indirectly. If you're trying to shed pounds, stick with a balanced diet, consistent exercise, and good sleep—your body will thank you for it.

So, feel free to enjoy your solo time guilt-free, but remember: the real fat-burners still happen in the gym and kitchen.