How many calories do sports burn and how to calculate them?

If ever you wondered How many calories do you burn when doing different sports?, this article is for you. Knowing the amount of energy consumed in each activity is essential for planning training routines, achieving physical goals and maintaining a healthy lifestyle. Below, I will show you how to calculate the approximate calories that you burn practicing different sports and physical activities, accompanied by additional information that will help you understand the impact of these activities on your body.

How to calculate calories burned

The calculation of calories burned depends on multiple factors such as: body weight, the exercise intensity and the duration of the activity. To get an estimate, you can use simple formulas like the one I present to you below:
Let's say you weigh 70 kilos and you do an activity for 30 minutes. The formula is:

0,046 x (your weight in kg x 2,2) x total minutes of practice = approximate calories burned.

For example:

• Your weight: 70 kg.
• Duration: 30 minutes of your time
• Moderate Intensity Activity: 0,046.

The result would be: 0,046 x (70 x 2,2) x 30 = approximately 211 calories.

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Calories burned by sport

Below, I will detail the Calories that you could burn depending on the sport or physical activity you do. These figures are approximate and vary depending on the elements mentioned above.

1. Water activities

• Aquagym: 0,031 x (your weight x 2,2) x total minutes of practice.
• Swimming:
  • Moderate (18 m per minute): 0,032 x (your weight x 2,2) x total minutes.
  • Vigorous (50 meters per minute): 0,088 x (your weight x 2,2) x total minutes.
• surf: Including swimming: 0,078 x (your weight x 2,2) x total minutes.

2. Aerobic exercises

The aerobic exercises They increase your heart rate and are ideal for maintaining good health. cardiovascular. Here you can check The best exercises to lose weight.

• Aerobic dance:
  • Moderate: 0,046 x (your weight x 2,2) x total minutes.
  • Vigorous: 0,062 x (your weight x 2,2) x total minutes.
• Ballroom dancing:
  • Moderate: 0,034 x (your weight x 2,2) x total minutes.
  • Vigorous: 0,049 x (your weight x 2,2) x total minutes.
• Disco dancing:
  • Vigorous: 0,049 x (your weight x 2,2) x total minutes.
• spinning: At moderate intensities it burns approximately 0,049 x (your weight x 2,2) x total minutes. For more details on spinning, you can read How much weight do you lose doing spinning?.
• Elliptical: According to data from the Mayo Clinic, using this machine at a moderate level can burn about 335 calories in 30 minutes for a 70 kg person.

3. Endurance sports

Ideal for improving the force y muscular endurance:

• Cycling:
  • Low speed (16 km/h): 0,049 x (your weight x 2,2) x total minutes.
  • Moderate speed (20 km/h): 0,071 x (your weight x 2,2) x total minutes.
• Rowing:
  • Moderate: 0,032 x (your weight x 2,2) x total minutes.
  • Vigorous: 0,097 x (your weight x 2,2) x total minutes.
• Boxing:
  • Moderate: 0,052 x (your weight x 2,2) x total minutes.
  • Vigorous: 0,078 x (your weight x 2,2) x total minutes.

4. Team sports

Perfect for the socialization and improving motor skills:

• Tennis:
  • Singles (with experience): 0,071 x (your weight x 2,2) x total minutes.
  • Doubles (with experience): 0,049 x (your weight x 2,2) x total minutes.
• Volleyball: Competitive: 0,065 x (your weight x 2,2) x total minutes.
• Soccer:
  • Recreational games: 250-500 calories depending on intensity.
  • Competitive: can exceed 600 calories.
• Handball:
  • Moderate: 0,049 x (your weight x 2,2) x total minutes.
  • Vigorous: 0,078 x (your weight x 2,2) x total minutes.
• Field or ice hockey:
  • Moderate: 0,052 x (your weight x 2,2) x total minutes.
  • Vigorous: 0,078 x (your weight x 2,2) x total minutes.

5. Martial Arts and Other Activities

• Judo / Karate:
  • Moderate: 0,049 x (your weight x 2,2) x total minutes.
  • Vigorous: 0,09 x (your weight x 2,2) x total minutes.
• Ballet: 0,058 x (your weight x 2,2) x total minutes of practice.
• Cheerleading and similar activities:
  • Moderate: 0,033 x (your weight x 2,2) x total minutes.
  • Vigorous: 0,049 x (your weight x 2,2) x total minutes.
• Skating (on ice or with rollers):
  • Beginner: 0,032 x (your weight x 2,2) x total minutes.
  • Moderate: 0,049 x (your weight x 2,2) x total minutes.
  • Vigorous: 0,065 x (your weight x 2,2) x total minutes.
• Stepping in steps: 0,071 x (your weight x 2,2) x total minutes of practice.
• Pilates: 0,023 x (your weight x 2,2) x total minutes of practice.
• Sauce: 0,043 x (your weight x 2,2) x total minutes of practice.
• Tai Chi Chuan: 0,031 x (your weight x 2,2) x total minutes of practice.
• Yoga: 0,019 x (your weight x 2,2) x total minutes of practice. To learn more about the types of yoga, check out The most common types of yoga.

Factors that affect calorie burning

• Age: As we age, our metabolism tends to decrease.
• Body weight: People who are heavier burn more calories doing the same activity compared to someone who is lighter.
• Duration and intensity: Longer, higher intensity exercises burn more calories.

Taking advantage of this information will allow you to choose the activities that best suit your goals and physical condition. With each effort you take a step towards a more active and healthy life.

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