Calories Burned Volleyball
Calculate how many calories you burn during volleyball. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 6.
Volleyball Calorie Calculator
Volleyball for 30 minutes
218 kcal
MET 6 · 73 kg · 435 kcal/hour
Calories Burned by Duration (Volleyball)
How many calories you burn during volleyball at different durations, based on your current weight of 160 lbs.
Calories Burned Volleyball by Body Weight
The table below shows estimated calories burned during volleyball 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) | 163 kcal | 327 kcal |
| 140 lbs (64 kg) | 191 kcal | 381 kcal |
| 160 lbs (73 kg) | 218 kcal | 435 kcal |
| 180 lbs (82 kg) | 245 kcal | 490 kcal |
| 200 lbs (91 kg) | 272 kcal | 544 kcal |
| 220 lbs (100 kg) | 299 kcal | 599 kcal |
| 250 lbs (113 kg) | 340 kcal | 680 kcal |
What 218 Calories Looks Like in Food
After 30 minutes of volleyball, you would have burned the equivalent of:
2.8x Egg
78 cal each
2.3x Apple
95 cal each
2.1x Banana
105 cal each
1.7x Glass of Wine
125 cal each
1.6x Can of Soda
140 cal each
1.1x Bowl of Rice
206 cal each
About Volleyball and Calorie Burn
Volleyball involves jumping, diving, and quick lateral movements that provide a high-intensity intermittent workout. The sport develops explosive leg power from repeated jumping, upper body strength from hitting and blocking, and core stability from the rotational movements in serving and spiking. Beach volleyball on sand is even more demanding due to the unstable surface. Volleyball is excellent for developing reaction time, hand-eye coordination, and teamwork skills.
Understanding the MET Value
Volleyball has a MET (Metabolic Equivalent of Task) value of 6. This means volleyball burns 6 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 volleyball for 1 hour would burn approximately 420 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Volleyball Calorie Burn
- Practice jumping technique to improve your vertical leap and reduce knee stress
- Strengthen your shoulders with rotator cuff exercises to prevent overuse injuries
- Work on your passing platform (forearms together) for consistent ball control
- Communicate constantly with teammates about who is taking each ball
- Stretch your ankles and wrists before playing to prevent common volleyball injuries
Muscles Worked During Volleyball
Category
Sports
Intensity
Moderate to High
MET Value
6
Equipment
Volleyball, net, court
How We Calculate Calories Burned During Volleyball
Our volleyball 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 volleyball with a MET value of 6, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do volleyball for 30 minutes (0.5 hours), you would burn approximately 218 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 6 for volleyball 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.
Volleyball vs. Other Activities
See how volleyball compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
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 volleyball burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 218 calories during 30 minutes of volleyball. This is based on a MET value of 6. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of volleyball?
The MET (Metabolic Equivalent of Task) value for volleyball is 6. This means volleyball burns 6 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 volleyball good for weight loss?
Yes, volleyball is an effective exercise for weight loss. With a MET value of 6, it burns a significant number of calories per session. A 160-lb person burns about 435 calories per hour. Combined with a balanced diet, regular volleyball can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during volleyball?
Body weight significantly impacts calorie burn during volleyball. A 120-lb person burns about 163 calories in 30 minutes, while a 250-lb person burns approximately 340 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does volleyball work?
Volleyball primarily works the Quadriceps, Calves, Glutes, Shoulders, Core, and Forearms. The high intensity of this exercise also provides significant cardiovascular conditioning.