Archery Calories Burned: MET 4.3, 30 Min & 1 Hour
Calculate archery calories by body weight and active shooting or retrieval time. Uses 2024 Adult Compendium code 15010 at 4.3 MET with 15, 30 and 60-minute estimates.
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Archery calories: quick answer and calculator
At your current setting of 160 lb and archery at MET 4.3, choose a common duration or jump straight to the calculator.
15 min
82
kcal
30 min
164
kcal
60 min
328
kcal
Search intent brief
Archery calories: target shooting, retrieval time and MET 4.3
Archery calorie estimates should use active range time, not the full wall-clock length of a lesson, tournament, or long wait between ends. Count shooting, walking to targets, arrow retrieval, and scoring when those minutes are active.
Selected estimate
MET 4.3
Archery
160 lb, 30 min
164
calories
160 lb, 60 min
328
calories
95 kg, 30 min
214
calories
When to use this calculator
Best for target archery, range practice, 3D or field rounds, tournament ends, and bow practice where active shooting and retrieval time can be separated from waiting or coaching.
Source checkpoint
Source checkpoint: the 2024 Adult Compendium sports table lists Archery (non-hunting), code 15010, at 4.3 MET. Count active shooting, walking to targets, arrow retrieval, and scoring time; exclude long waiting, coaching, and equipment setup.
Archery Calorie Calculator
Archery for 30 minutes
164 kcal
MET 4.3 · 73 kg · 328 kcal/hour
Quick Answer: Archery Calories for 15, 30 and 60 Minutes
Archery calorie estimates should use active range time, not the full wall-clock length of a lesson, tournament, or long wait between ends. Count shooting, walking to targets, arrow retrieval, and scoring when those minutes are active. Using archery at MET 4.3, your current 160 lb setting burns about 82 calories in 15 minutes, 164 calories in 30 minutes, and 328 calories in 60 minutes.
15 minutes
82 kcal
Archery at MET 4.3 for your selected weight of 160 lbs.
30 minutes
164 kcal
Common workout benchmark for archery using active time only.
60 minutes
328 kcal
One-hour estimate at MET 4.3; subtract long rests or inactive coaching time.
160 lb, 30 minutes
164 kcal
Standard comparison row for archery at MET 4.3.
These are planning estimates from the MET equation. Count only active work time when long rests separate sets or rounds.
Calories Burned by Duration (Archery)
How many calories you burn during archery at different durations, based on your current weight of 160 lbs.
Calories Burned Archery by Body Weight
The table below shows estimated calories burned during archery for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy. Metric benchmark: a 95 kg person burns about 214 kcal in 30 minutes or 429 kcal in 60 minutes at the selected MET value of 4.3.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 123 kcal | 246 kcal |
| 140 lbs (64 kg) | 143 kcal | 287 kcal |
| 160 lbs (73 kg) | 164 kcal | 328 kcal |
| 180 lbs (82 kg) | 184 kcal | 369 kcal |
| 200 lbs (91 kg) | 205 kcal | 410 kcal |
| 210 lbs (95 kg) | 215 kcal | 430 kcal |
| 220 lbs (100 kg) | 225 kcal | 451 kcal |
| 250 lbs (113 kg) | 256 kcal | 512 kcal |
What 164 Calories Looks Like in Food
After 30 minutes of archery, you would have burned the equivalent of:
2.1x Egg
78 cal each
1.7x Apple
95 cal each
1.6x Banana
105 cal each
1.3x Glass of Wine
125 cal each
1.2x Can of Soda
140 cal each
0.8x Bowl of Rice
206 cal each
About Archery and Calorie Burn
Archery involves drawing, aiming, and releasing arrows at a target, requiring significant upper body strength, core stability, and mental focus. Drawing a recurve or compound bow repeatedly works the back, shoulders, and arms with each shot. Competitive archers may shoot hundreds of arrows per session while walking back and forth to retrieve them. The sport develops remarkable shoulder stability, grip strength, and the ability to control breathing under pressure.
Understanding the MET Value
Archery has a MET (Metabolic Equivalent of Task) value of 4.3. This means archery burns 4.3 times more energy than sitting at rest. The formula used is: calories = MET x 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing archery for 1 hour would burn approximately 316 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Tips to Maximize Your Archery Calorie Burn
- Focus on engaging your back muscles rather than arms when drawing the bow
- Practice proper breathing techniques — exhale slowly as you aim and release
- Strengthen your rotator cuff and rhomboids with resistance band exercises
- Start with a lower draw weight and increase gradually to prevent shoulder injuries
- Walk briskly to retrieve arrows to add extra calorie burn between sets
Muscles Worked During Archery
Category
Sports
Intensity
Low to Moderate
MET Value
4.3
Equipment
Bow, Arrows, Arm Guard
How We Calculate Calories Burned During Archery
Our archery calorie calculator uses the standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use archery at MET 4.3. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For archery with a MET value of 4.3, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do archery for 30 minutes (0.5 hours), you would burn approximately 164 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The selected MET value of 4.3 for archery represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Archery vs. Other Activities
See how archery compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
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View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate archery calorie burn: The MET (Metabolic Equivalent of Task) value of 4.3 for archery comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for archery: 4.3 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated June 12, 2026 · MET values per Compendium of Physical Activities
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Frequently Asked Questions
How many calories does archery burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 164 calories during 30 minutes of archery. This is based on a MET value of 4.3 for archery. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of archery?
The default MET (Metabolic Equivalent of Task) value for archery is 4.3, while the selected training style uses MET 4.3. This means archery burns 4.3 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is archery good for weight loss?
Archery has a selected MET value of 4.3, which means it burns a moderate amount of calories. A 160-lb person burns about 328 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular archery combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during archery?
Body weight significantly impacts calorie burn during archery. At the selected MET value of 4.3, a 120-lb person burns about 123 calories in 30 minutes, while a 250-lb person burns approximately 256 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does archery work?
Archery primarily works the Rhomboids, Deltoids, Trapezius, Forearms, and Core. Regular practice helps strengthen these muscle groups and improve overall fitness.
What MET value should I use for archery?
Use 4.3 MET for active non-hunting archery from 2024 Adult Compendium code 15010. Count active shooting, walking to targets, arrow retrieval, and scoring. Use a separate estimate for hunting, long waits, or mostly seated instruction.
How many calories does archery burn per hour?
At the selected MET value of 4.3, a 160-lb person burns about 328 calories per hour during archery. A 120-lb person burns about 246 calories per hour, while a 200-lb person burns about 410 calories per hour.