How Many Calories Does Reformer Pilates Burn? 

Curious how many calories Reformer Pilates burns? This evidence-based guide explains research findings, real-world calorie estimates by weight and intensity, sample workouts, and practical tips to burn more safely and effectively.

Table of contents

1. Introduction — why calories matter, and what Reformer Pilates actually is

2. How calorie burn is measured (METs, VO₂, kcal/min)

3. What the research says about Reformer Pilates energy expenditure (key studies)

4. Realistic calorie estimates (examples by bodyweight & intensity) — step-by-step math

5. Why estimates vary so much (intensity, style, instructor, equipment, measurement method)

6. Reformer vs. mat Pilates vs. other workouts (cardio, strength, Lagree)

7. How to safely increase calorie burn on the Reformer (programming & progressions)

8. Sample 45–60 minute Reformer workouts with estimated calorie ranges

9. Wearables & calorie accuracy — why your watch may be wrong (and how to interpret it)

10. For weight loss: what matters more than calories burned in a single class

11. FAQs (short answers to the most common questions)

12. Takeaway & practical next steps

13. References (selected studies & reliable sources)

1 — Introduction: why calories matter

Traditional Reformer Pilates is usually a moderate-to-low calorie-burn activity compared with vigorous cardio — many controlled studies and activity compendia place it roughly in the ~120–260 kcal per hour range for most people doing a standard session; rigorous, fast-paced or circuit-style Reformer sessions can be higher (often 200–400+ kcal per hour depending on intensity). Measured lab values from controlled Reformer sessions suggest an average of around ~155 kcal/hour in women for a typical apparatus session, though that is an average and varies with body mass and intensity.

2 — How calorie burn is measured (METs, VO₂, kcal/min)

To compare activities scientists typically use:

• VO₂ (oxygen uptake) measured in ml·kg⁻¹·min⁻¹ — this is direct measurement of how much oxygen the body consumes during exercise.

• MET (metabolic equivalent) — 1 MET ≈ resting oxygen uptake = 3.5 ml·kg⁻¹·min⁻¹. METs let us compare the intensity of different activities.

• kcal/min or kcal/hour — final calorie numbers. The conversion formula commonly used is either:

  • kcal/min = MET × bodyweight(kg) × 0.0175, or

  • equivalent formula: kcal/min = MET × weight_kg × 3.5 / 200.

These are standard physiological conversions used by the Compendium of Physical Activities and fitness calculators. 

3 — What the research says about Reformer Pilates energy expenditure

Key controlled study (Reformer vs Mat)

A controlled study that directly measured oxygen consumption and energy expenditure compared a Reformer apparatus session and a Mat session in healthy young women. The main findings were:

• Reformer session energy expenditure (EE): 2.59 ± 0.53 kcal/min, and Mat session EE: 1.93 ± 0.26 kcal/min.

• That Reformer EE equals ~155 kcal/hour on average (2.59 kcal/min × 60). The Reformer session also showed higher VO₂ (about 8.67 ml·kg⁻¹·min⁻¹) than the Mat session (6.44 ml·kg⁻¹·min⁻¹), indicating a modestly higher metabolic cost on the apparatus. The study concluded both session types elicited low cardiovascular stress overall, though the Reformer was measurably higher. 

The Benefits of Reformer Pilates (not just calories)

Randomized controlled trials on Reformer Pilates (including a recent open access trial on overweight and obese women) show meaningful improvements in body composition, strength, and psychosomatic outcomes after multiple weeks of Reformer training (e.g., 3×/week for 8–12 weeks). These studies support that Reformer programs can improve lean mass and reduce fat percentage over time when combined with appropriate diet and frequency — even if single-session calorie burn is moderate. 

4 — Realistic calorie estimates: examples

Below I give worked examples so you can estimate your own burn. I’ll use both:

• the lab-measured Reformer EE from the PubMed study (in kcal/min), and

• the MET method used by the Compendium and common calculators to generalize across bodyweights and intensities.

Key reference numbers used

• Measured Reformer EE (lab) = 2.59 kcal/min (±0.53) → ≈155 kcal/hour. This is a measured average from a controlled Reformer apparatus session.

• Compendium MET value for general Pilates: ~2.8–3.0 METs for Pilates (general/traditional). The Compendium lists Pilates as a low-moderate activity (MET ≈ 2.8–3.0). 

Formula (repeated for clarity)

kcal/min = MET × bodyweight(kg) × 0.0175
kcal/hour = kcal/min × 60

I calculated the examples below programmatically to avoid any arithmetic mistakes.

Example bodyweights used (typical examples often used in public tables):

• 120 lb = 54.43 kg

• 150 lb = 68.04 kg

• 180 lb = 81.65 kg

Scenario A — Use the lab value (Reformer measured EE = 2.59 kcal/min)

• kcal/min = 2.59 (already kcal/min)

• Per hour = 2.59 × 60 = ~155 kcal/hour (this figure is a measured average for the study participants — who were young adult women). 

Scenario B — Use MET = 2.5 (lower-end Reformer / lighter session)

(kcal/min = MET × weight_kg × 0.0175)

• 120 lb (54.43 kg): 2.5 × 54.43 × 0.0175 = ~2.38 kcal/min → 142.9 kcal/hour

• 150 lb (68.04 kg): 2.5 × 68.04 × 0.0175 = ~2.98 kcal/min → 178.6 kcal/hour

• 180 lb (81.65 kg): 2.5 × 81.65 × 0.0175 = ~3.57 kcal/min → 214.3 kcal/hour

Scenario C — Use MET = 3.0 (typical Compendium value / moderate session)

• 120 lb: ~2.86 kcal/min → 171.5 kcal/hour

• 150 lb: ~3.57 kcal/min → 214.3 kcal/hour

• 180 lb: ~4.29 kcal/min → 257.2 kcal/hour
  (These numbers line up with common public estimates that mat Pilates often falls in the ~170–250 kcal/hr window depending on weight and intensity.) 

Scenario D — Higher-intensity Reformer (MET = 4.0 or higher)

A fast circuit-style or Lagree-like “reformer-ish” session can reach higher MET equivalents:

• MET = 4.0 (vigorously paced Reformer):

  • 120 lb: ~228.6 kcal/hr

  • 150 lb: ~285.8 kcal/hr

  • 180 lb: ~342.9 kcal/hr

• MET = 6.0 (very intense / Megaformer/Lagree style class):

  • 120 lb: ~342.9 kcal/hr

  • 150 lb: ~428.6 kcal/hr

  • 180 lb: ~514.4 kcal/hr

Use these as bounding examples. Traditional clinical Reformer sessions measured in labs are near the lower end (~150 kcal/hr), but studio and commercial classes that push tempo, add more cardio transitions, or use heavy springs can push the METs and calories higher. 

5 — Why calorie estimates vary so much

If you’ve seen wildly different calorie numbers for Pilates, here’s why:

1. Class style & tempo — a slow, controlled therapeutic Reformer class emphasizes control and produces lower oxygen demand than a fast, continuous circuit or cardio-infused Reformer class. Lab studies typically use standardized protocols that are moderate in pace (so they may understate the burn for high-output commercial classes).

2. Spring resistance & movement selection — heavier springs, loaded leg work, more time under tension, and compound multi-joint movements increase muscular effort and metabolic cost. Creative sequencing (supersets, quick transitions) raises heart rate, raising energy expenditure.

3. Class length & rest structure — longer sets of continuous movement without rest burn more calories than the same volume spread out with long rest periods.

4. Participant characteristics — heavier people burn more calories for the same MET because calories = MET × bodyweight. Age, sex, fitness level, and muscle mass also influence absolute energy use. 

5. Measurement method — lab VO₂ measurement is gold standard; wearables, HR-only estimates, or generic calculators can be wrong by a fair margin. Studies relying on indirect methods will report different figures. (We’ll cover wearables later.)

6. Type of Pilates — classic Reformer vs hybrid classes (e.g., Lagree/Megaformer) — the latter are built to be high-intensity and can burn many more calories than a classic Reformer rehab-style session. Contemporary “Megaformer” classes emphasize continuous muscular tension and short rest, producing higher EE.

6 — Reformer vs mat Pilates vs other workouts

• Traditional mat Pilates: commonly reported in public sources as roughly ~170–250 kcal/hour for average weights (but that depends heavily on intensity). 

• Reformer Pilates (traditional): lab data suggest ~155 kcal/hour on average for a standardized apparatus session (but many studios run higher-intensity classes that exceed that). 

• Brisk walking / stair step / elliptical / jogging: many cardio machines and brisk walking/jogging options burn more calories per hour at comparable duration (see Harvard Health’s activity table for comparisons — example: stair-step machine ~180–252 kcal/30 minutes depending on weight; adapt to 60 minutes to compare). 

Interpretation: Reformer is primarily a strength, mobility, and neuromuscular control method whose single-session calorie burn is typically moderate. If your main objective is maximizing minute-by-minute calorie burn, sustained moderate-to-vigorous cardio (running, cycling, rowing) usually wins. But Reformer offers strength, postural, and muscle-endurance returns that complement cardio and can improve long-term body composition and injury resilience.

7 — How to safely increase calorie burn on the Reformer

If you want a higher calorie-demand Reformer workout and still keep Pilates’ benefits (control, alignment), try these evidence-informed strategies:

1. Shorten rest intervals — reduce rest between stations/sets to keep HR elevated.

2. Add continuous circuits — chain exercises (upper → lower → core) with minimal pause.

3. Increase tempo selectively — keep control but slightly increase tempo on certain sequences (avoid sacrificing form).

4. Use heavier spring tension where safely possible — more resistance increases effort.

5. Introduce compound multi-joint moves (e.g., loaded lunges, single-leg push-throughs) that recruit larger muscle groups.

6. Add small cardio blocks — e.g., 2–4 minutes of high-step cadence on the reformer footbar or fast marching in place between strength sets.

7. Increase session frequency — overall weekly energy burn is the sum of sessions; 3–5 sessions/week yields better long-term results than sporadic high-output classes.

8. Combine with periodic cardio — pairing Reformer sessions with 20–30 min of brisk walking/cycling 2–3x/week multiplies total weekly calories and cardiovascular gains.

Be careful with extremes: the Reformer is often used for rehabilitation; pushing too high intensity without supervision or progressions increases injury risk.

8 — Sample Reformer sessions & estimated calorie ranges

Below are three sample sessions (beginner, intermediate, high-tempo) with rough calorie ranges. Use the earlier math to adapt estimates to different weights.

Note: Ranges are estimated. Lab-measured “typical Reformer” is ~155 kcal/hr, so beginner sessions may be below that, intermediate near/above it, and high-tempo sessions may exceed it.

Session A — Beginner (45 minutes) — Focus: form, small muscle control

• Warm-up (5 min): breathing & pelvic tilts

• Fundamental series (25 min): footwork, chest expansion, short spine, footwork heavy springs

• Core & posture (10 min): Hundred prep, leg circles

• Cool down (5 min): stretches

Estimated burn: ~80–120 kcal for a 45-minute session (depending on weight). This session is rehabilitation/technique oriented — lower metabolic cost. 

Session B — Intermediate (50–60 minutes) — Balanced strength/endurance

• Warm-up (5 min): dynamic mobility

• Compound circuits (35–40 min): footwork superset with lunges, single-leg work, chest expansion supersets, short rest

• Power/core (10 min): plank variations, roll-ups faster tempo but controlled

• Cool down (5 min)

Estimated burn: ~150–280 kcal for 50–60 minutes depending on bodyweight and tempo (typical studio class). Use MET ≈ 2.8–3.0 for calculation to estimate personal calories. 

Session C — High-tempo / circuit Reformer (45–60 minutes) — cardio-infused

• Warm-up (5 min)

• High-cadence circuits (30–40 min): fast transitions, shorter sets, heavier springs, limited rest

• 5–10 minute cardio burst on reformer (fast marching/jumping modifications if appropriate)

• Cool down (5 min)

Estimated burn: ~300–500+ kcal for heavier/ bigger participants or classes that push continuous effort (MET 4–6 range). This is closer to Lagree/Megaformer-style classes, not classic therapeutic Reformer. 

9 — Wearables & calorie accuracy 

Many people check a smartwatch after class and get widely varying calorie figures. Why?

• Most consumer wearables estimate calories from heart rate + algorithms that were trained on certain activities (continuous cardio). Low-HR but high-muscle-tension activities like Pilates can confuse the models, producing underestimates. 

• Static or isometric work raises metabolic cost without the same HR response as continuous rhythmic cardio. Watches that rely mostly on HR will underrate such sessions.

• Device placement, HR accuracy, and user profile (age, weight, sex entered into the device) all affect estimates.

• What to do: treat wearable calories as directionally useful, not exact. If a device shows much lower-than-expected calories but you felt exhausted and worked hard, the device is probably undercounting. For long-term progress, track trends (weekly total minutes and perceived exertion) rather than absolute calories per class. 

10 — For weight loss: what matters more than calories burned in a single class

If your goal is fat loss, remember:

• Total weekly energy balance matters (calories in vs calories out), not the exact number burned in a single class. A modest-burn modality like Reformer can still support fat loss when practiced regularly and combined with diet control and resistance training. Randomized trials show Reformer programs improve body composition over weeks even if single-session energy expenditure is moderate.

• Lean mass preservation/gain matters — increasing muscle via Reformer improvements helps resting metabolic rate and body composition over time. That effect is not captured well by a single-class calorie count.

• Sustainable exercise adherence beats short-term maximal calorie burn. If you enjoy Reformer and stick with it, you’ll be more likely to get consistent results.

So: use Reformer as a core strength/mobility/resilience tool, pair it with 2–3 weekly cardio sessions if your primary goal is maximal calorie burn, and focus on diet and progressive overload for long-term results.

11 — FAQs 

Q: Does Reformer Pilates burn more calories than mat Pilates?
A: Lab measurements show Reformer apparatus sessions typically have slightly higher energy expenditure than mat in standardized protocols (e.g., 2.59 vs 1.93 kcal/min in one study), but real-world studio classes may vary.

Q: How many calories will I burn in a 50-minute class?
A: It depends on your weight and class intensity. As a very rough guide, many people burn ~120–300 kcal in a 50-minute traditional Reformer class; fast or circuit classes may exceed that. See the worked examples above for more exact math. 

Q: Can Reformer Pilates help me lose weight?
A: Yes — as part of a consistent program combined with diet control and (ideally) extra cardio. Studies show Reformer training improves body composition and strength over weeks. 

Q: Are Megaformer / Lagree classes the same as Reformer?
A: No — Lagree/Megaformer-style classes are inspired by the Reformer but are designed for continuous high tension and short rest; they typically burn more calories than classic Reformer sessions.

Q: Should I rely on my smartwatch’s calorie readout?
A: Use it as a trend tool. Smartwatches can misestimate low-HR, high-muscle-tension workouts like Pilates. If accurate calorie counting is crucial, lab-based VO₂ testing or validated metabolic carts are needed — impractical for regular use.

12 — Practical weekly plan to maximize results 

If your goal is fat loss and muscle tone while enjoying Reformer:

• Option A — Balanced (3–4 days/week):

  • 2 Reformer sessions (45–60 min) focusing on strength & progressive overload

  • 2 cardio sessions (30 min brisk walk, cycling, or hill intervals)

  • 1 mobility/core session or gentle mat/Pilates recovery

• Option B — Reformer-centered (4–5 days/week):

  • 3 Reformer sessions (mix of moderate technique + one high-tempo)

  • 2 short cardio bursts (20–30 min) OR active recovery

  • Track weekly minutes and perceived exertion rather than obsessing about single-class calories.

Pair either plan with a sensible diet (moderate calorie deficit if weight loss is the goal) and at least 7 hours of sleep per night for recovery.

13 — Conclusion 

• Reformer Pilates is typically a moderate calorie-burn activity when measured in the lab (roughly ~150–175 kcal/hour in standardized sessions), though studio classes and high-tempo variations can burn substantially more (often 200–400+ kcal/hour depending on intensity and participant mass).

• Don’t judge Reformer only by calories. Reformer’s strengths are improved posture, core control, muscular endurance, and better movement quality — all of which support long-term fitness and body composition when paired with appropriate nutrition and an overall exercise plan.

• Want higher calorie burn? Increase session intensity safely (shorter rests, circuit sequencing), add cardio elsewhere in the week, or try higher-intensity reformer-style classes (Lagree/Megaformer) if appropriate.

14 — References 

• Andrade LS et al., What is the exercise intensity of Pilates? An analysis of the energy expenditure, blood lactate, and intensity of apparatus and mat Pilates sessions. J Bodyw Mov Ther. 2021. (Measured VO₂ and kcal/min: Reformer 2.59 ± 0.53 kcal/min; Mat 1.93 ± 0.26 kcal/min.) PubMed

• Ainsworth BE et al., Compendium of Physical Activities (MET values, Pilates listed as ~2.8–3.0 MET for general Pilates). cdn-links.lww.comCompendium of Physical Activities

• Harvard Health: Calories burned in 30 minutes for people of three different weights (activity comparisons and tables). Harvard Health

• Verywell Fit: How Many Calories Does Pilates Burn? (public-facing summary with example calorie ranges). Verywell Fit

• CaptainCalculator & MET calculators (kcal math & example). Captain Calculator

• Recent randomized trials and reviews showing Reformer benefits for body composition (Scientific Reports 2025; Cureus and other trials). NaturePMC

• Articles comparing Lagree/Megaformer and other high-intensity reformer-style classes (for intensity contrast). SELF