Calories Burned Soccer
Calculate how many calories you burn during soccer. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 7.
Soccer Calorie Calculator
Soccer for 30 minutes
254 kcal
MET 7 · 73 kg · 508 kcal/hour
Calories Burned by Duration (Soccer)
How many calories you burn during soccer at different durations, based on your current weight of 160 lbs.
Calories Burned Soccer by Body Weight
The table below shows estimated calories burned during soccer for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 191 kcal | 381 kcal |
| 140 lbs (64 kg) | 222 kcal | 445 kcal |
| 160 lbs (73 kg) | 254 kcal | 508 kcal |
| 180 lbs (82 kg) | 286 kcal | 572 kcal |
| 200 lbs (91 kg) | 318 kcal | 635 kcal |
| 220 lbs (100 kg) | 349 kcal | 699 kcal |
| 250 lbs (113 kg) | 397 kcal | 794 kcal |
What 254 Calories Looks Like in Food
After 30 minutes of soccer, you would have burned the equivalent of:
3.3x Egg
78 cal each
2.7x Apple
95 cal each
2.4x Banana
105 cal each
2x Glass of Wine
125 cal each
1.8x Can of Soda
140 cal each
1.2x Bowl of Rice
206 cal each
About Soccer and Calorie Burn
Soccer (football) is the world's most popular sport, and for good reason: it provides an outstanding cardiovascular workout while developing agility, coordination, and teamwork. A typical soccer game involves running 5-7 miles with frequent sprints, direction changes, and explosive movements. The constant movement keeps heart rate elevated throughout the match. Playing soccer regularly improves cardiovascular health, builds lean leg muscle, and enhances balance and spatial awareness.
Understanding the MET Value
Soccer has a MET (Metabolic Equivalent of Task) value of 7. This means soccer burns 7 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing soccer for 1 hour would burn approximately 490 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Soccer Calorie Burn
- Wear proper cleats appropriate for the playing surface (firm ground, turf, or indoor)
- Focus on passing accuracy before trying advanced dribbling moves
- Practice with both feet to become a more versatile player
- Include sprint training in your preparation since soccer involves many short bursts
- Stay aware of your positioning relative to teammates and opponents
Muscles Worked During Soccer
Category
Sports
Intensity
High
MET Value
7
Equipment
Soccer ball, cleats
How We Calculate Calories Burned During Soccer
Our soccer calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For soccer with a MET value of 7, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do soccer for 30 minutes (0.5 hours), you would burn approximately 254 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 MET value of 7 for soccer 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.
Soccer vs. Other Activities
See how soccer compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Basketball
MET 8 · High · Sports
~290 cal / 30 min (160 lbs)
Tennis
MET 8 · High · Sports
~290 cal / 30 min (160 lbs)
Volleyball
MET 6 · Moderate to High · Sports
~218 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~127 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~181 cal / 30 min (160 lbs)
Browse All 50+ Activities
Explore our complete library of activities with calorie calculators, from cardio and strength training to sports and daily activities.
View All ActivitiesRelated Tools & Guides
TDEE Calculator
Calculate your Total Daily Energy Expenditure including exercise
Calorie Calculator
Find your daily calorie needs for weight loss, maintenance, or gain
Weight Loss Timeline
See exactly when you will reach your goal weight with projections
Macro Calculator
Optimize your protein, carbs, and fat intake for your goals
Frequently Asked Questions
How many calories does soccer burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 254 calories during 30 minutes of soccer. This is based on a MET value of 7. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of soccer?
The MET (Metabolic Equivalent of Task) value for soccer is 7. This means soccer burns 7 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 soccer good for weight loss?
Yes, soccer is an effective exercise for weight loss. With a MET value of 7, it burns a significant number of calories per session. A 160-lb person burns about 508 calories per hour. Combined with a balanced diet, regular soccer can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during soccer?
Body weight significantly impacts calorie burn during soccer. A 120-lb person burns about 191 calories in 30 minutes, while a 250-lb person burns approximately 397 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does soccer work?
Soccer primarily works the Quadriceps, Hamstrings, Calves, Glutes, Core, and Hip Flexors. The high intensity of this exercise also provides significant cardiovascular conditioning.