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Calculate calories burned while dancing based on weight, duration, and dance style.
Zumba, high-energy Latin dance
Calories Burned
0
calories
Calories per Minute
0
Intensity Level
7.0
METs
This calculator uses MET (Metabolic Equivalent of Task) values for different dance styles:
Formula: Calories = MET × Weight (kg) × Duration (hours)
Dancing burns 190-480+ calories per hour for a 150-lb person, depending on the style. Slow dancing burns the least (~190 cal/hr), while hip hop and Zumba burn the most (~450-480 cal/hr). High-energy dance can match or exceed jogging for calorie burn.
Yes! Dancing is an excellent weight loss activity because it's enjoyable and sustainable. Dancing 3-5 times per week for 45-60 minutes can burn 1000-2000+ calories weekly. Combined with healthy eating, this can lead to 1-2 lbs of weight loss per week.
Hip hop and breakdancing (7.5 METs) burn the most calories, followed closely by Zumba (7.0 METs) and aerobic dance (6.5 METs). These high-energy styles can burn 400-500+ calories in an hour while being incredibly fun and engaging.
Dancing can be your primary cardio workout and burns as many calories as many gym activities. However, it doesn't provide the same strength training benefits as weights. Ideally, combine dancing 3-4x per week with strength training 2-3x per week for complete fitness.
For fitness and weight loss results, dance for 30-60 minutes, 3-5 times per week. You'll notice improved cardiovascular fitness within 2-3 weeks, and visible body composition changes within 4-8 weeks when combined with proper nutrition.
Yes! Zumba is highly effective, burning 400-600 calories per hour depending on intensity. It combines interval training (alternating between high and low intensity) with full-body movement, making it excellent for cardiovascular fitness and weight loss.
Beginners should start with lower-intensity styles like ballroom or line dancing, then progress to Zumba or aerobic dance. Start with 20-30 minute sessions and build up. Most dance classes allow you to work at your own pace - take breaks as needed.
Dancing does both! While it's primarily cardio, styles like ballet, hip hop, and salsa build lean muscle in legs, core, and glutes. You'll develop toned, defined muscles rather than bulk. For maximum muscle building, add strength training to your dance routine.
This calculator provides estimates only and should not be used as a substitute for professional medical advice. Actual calorie burn varies based on individual factors including age, gender, fitness level, metabolism, and dance intensity. Consult with a healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions. Dance on appropriate surfaces and wear proper footwear to prevent injury.