Body weight
At the same MET value and duration, the equation estimates a greater energy cost for a heavier person.
Soccer Calorie Calculator
A 70 kg person burns about 257 calories in 30 minutes of casual soccer.
Compare casual, competitive and walking soccer.
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CALORIES BY ACTIVITY & TIME
Calories burned soccer
Enter time spent playing, excluding halftime, time on the bench and long stoppages. Choose casual or competitive play according to the session.
| Activity preset | 15 min | 30 min | 60 min |
|---|---|---|---|
| Walking soccer Walking football | 64 kcal | 129 kcal | 257 kcal |
| Casual soccer General recreational play | 129 kcal | 257 kcal | 515 kcal |
| Competitive soccer Competitive play | 175 kcal | 349 kcal | 698 kcal |
SOCCER CALCULATOR
Calculate calories burned during soccer
Enter time spent playing, excluding halftime, time on the bench and long stoppages. Choose casual or competitive play according to the session.
Your workout is one part of the day.
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WHY THE NUMBER VARIES
What changes soccer calorie burn?
The same session length can involve different amounts of effort.
Style of play
Walking soccer, casual play and competitive soccer use distinct MET references. Sprinting, position and the size of the pitch can change the effort.
Time included
Enter time spent playing, excluding halftime, time on the bench and long stoppages. Choose casual or competitive play according to the session.
Individual variation
Technique, fitness and physiology can make actual expenditure differ from the reference estimate.
Calculation methodology and sources
These estimates use activity-specific MET values from the 2024 Adult Compendium of Physical Activities.
Activity presets
Walking soccer: 3.5 MET (code 15615); Casual soccer: 7 MET (code 15610); Competitive soccer: 9.5 MET (code 15605).
The estimate does not resolve every sprint, recovery period or playing position. Do not apply the competitive preset to time spent on the bench or at halftime.
Calorie calculation
Estimated kcal = MET × 3.5 × body weight in kilograms ÷ 200 × duration in minutes.
The table and calculator round to whole kcal. These are total (gross) calories, including energy the body would use at rest during the same interval.
Assumptions and limitations
Enter time spent playing, excluding halftime, time on the bench and long stoppages. Choose casual or competitive play according to the session.
The Adult Compendium provides population reference values, principally for adults aged 19–59. Effort varies within real sessions, and the result is not an individualized measurement.
Related calorie-burn activities
Common questions about soccer calories
How many calories does 30 minutes of soccer burn?
For 70 kg body weight, the casual soccer reference estimates about 257 total calories in 30 minutes. Choose the activity preset that matches your session.
How many calories does an hour of soccer burn?
At 70 kg, the presets on this page range from about 257 to 698 total calories per hour. Actual effort can differ.
Are these active calories or total calories?
These are total calories during the activity, including resting energy. A watch showing only active calories may display a lower number.
Should I include breaks?
Enter time spent playing, excluding halftime, time on the bench and long stoppages. Choose casual or competitive play according to the session.
Why does my watch give a different result?
Watches may use heart rate and personal data. This calculator uses fixed MET references, body weight and time, so the estimates can differ.