Soccer Calories Burned Calculator
Calculate soccer calories burned by body weight and duration. Uses a MET estimate of 7 with quick 15, 30, 45, 60, 90, and 120 minute tables.
Use it now
Soccer calories: quick answer and calculator
At your current setting of 160 lb and soccer at MET 7, choose a common duration or jump straight to the calculator.
15 min
133
kcal
30 min
267
kcal
60 min
533
kcal
Soccer Calorie Calculator
Soccer for 30 minutes
267 kcal
MET 7 · 73 kg · 533 kcal/hour
Quick Answer: Soccer Calories for 55 kg and 70 kg
Using soccer at MET 7, a 55 kg player burns about 404 kcal per hour and a 70 kg player burns about 515 kcal per hour. Count only active playing time if the session includes substitutions, warmups, or long breaks.
55 kg player, 1 hour
404 kcal
Soccer estimate at MET 7; use active playing time.
70 kg player, 1 hour
515 kcal
Common 70 kg recreational soccer benchmark.
68 kg player, 1 hour
500 kcal
Close match for 68 kg casual soccer searches.
70 kg player, 30 minutes
257 kcal
Half-session estimate before warmups, substitutions, or breaks.
These are planning estimates from the MET equation. Count only active work time when long rests separate sets or rounds.
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. Metric benchmark: a 95 kg person burns about 349 kcal in 30 minutes or 698 kcal in 60 minutes at the selected MET value of 7.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 200 kcal | 400 kcal |
| 140 lbs (64 kg) | 233 kcal | 467 kcal |
| 160 lbs (73 kg) | 267 kcal | 533 kcal |
| 180 lbs (82 kg) | 300 kcal | 600 kcal |
| 200 lbs (91 kg) | 333 kcal | 667 kcal |
| 210 lbs (95 kg) | 350 kcal | 700 kcal |
| 220 lbs (100 kg) | 367 kcal | 733 kcal |
| 250 lbs (113 kg) | 417 kcal | 833 kcal |
What 267 Calories Looks Like in Food
After 30 minutes of soccer, you would have burned the equivalent of:
3.4x Egg
78 cal each
2.8x Apple
95 cal each
2.5x Banana
105 cal each
2.1x Glass of Wine
125 cal each
1.9x Can of Soda
140 cal each
1.3x 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 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing soccer for 1 hour would burn approximately 515 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 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 standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use soccer at MET 7. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
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 267 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 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
~305 cal / 30 min (160 lbs)
Tennis
MET 8 · High · Sports
~305 cal / 30 min (160 lbs)
Volleyball
MET 6 · Moderate to High · Sports
~229 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~133 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~191 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 ActivitiesMethodology & Calorie Burn Data Sources
How we calculate soccer calorie burn: The MET (Metabolic Equivalent of Task) value of 7 for soccer 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 soccer: 7 (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 2026 · MET values per Compendium of Physical Activities
Related 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
Across our network
- → Salario: US Salary by City — see what trainers, fitness instructors and athletes earn in your area
- → DegreeCalc: College Cost Calculator — exercise science, kinesiology, athletic training major ROI
- → Jouleio: Energy Cost Calculator — utility cost of treadmills, ellipticals, gym equipment
Frequently Asked Questions
How many calories does soccer burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 267 calories during 30 minutes of soccer. This is based on a MET value of 7 for soccer. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of soccer?
The default MET (Metabolic Equivalent of Task) value for soccer is 7, while the selected training style uses MET 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 can be effective for weight loss when performed intensely enough. With a selected MET value of 7, a 160-lb person burns about 533 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. At the selected MET value of 7, a 120-lb person burns about 200 calories in 30 minutes, while a 250-lb person burns approximately 417 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.