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Calculate calories burned on the rowing machine based on weight, duration, and intensity level.
Power Output: 100-150W |Stroke Rate: 22-26 spm |Pace: 2:00-2:30/500m
Calories Burned
0
calories
Calories per Minute
0
Estimated Distance
4.5km
This calculator uses MET values based on rowing machine power output (watts):
Formula: Calories = MET × Weight (kg) × Duration (hours)
Rowing is one of the most efficient full-body exercises, engaging 86% of your muscles including legs (60%), core (20%), and upper body (20%). It burns calories efficiently while building strength and endurance.
Power Output Guide: Most rowing machines display watts. If your machine shows split pace (time per 500m) instead, use: Light = 2:30-3:00, Moderate = 2:00-2:30, Vigorous = 1:45-2:00, Very Vigorous = under 1:45.
A 170-lb person burns approximately 370-925 calories per hour rowing, depending on intensity. Light pace burns ~370 cal/hr, moderate ~535 cal/hr, vigorous ~650 cal/hr, and very vigorous pace can burn 925+ calories per hour.
Both are excellent. Rowing burns similar or more calories than running while being low-impact and working more muscle groups. Rowing builds more overall strength, while running is more accessible. For weight loss with minimal joint stress, rowing is superior.
Beginners should aim for 50-100 watts (2:30-3:00 split pace) at 20-24 strokes per minute. Focus on proper form before increasing intensity. Start with 10-15 minute sessions and gradually build to 20-30 minutes over several weeks.
For weight loss, row 20-45 minutes, 4-6 times per week at moderate to vigorous intensity. A 30-minute session burns 250-450 calories. Combined with a proper diet creating a 500 calorie daily deficit, this can result in 1-2 lbs weight loss per week.
For steady-state cardio, maintain 20-24 strokes per minute (spm). For interval training, go 26-32 spm during work intervals. Competitive rowers race at 32-36 spm. Higher stroke rates aren't always better - focus on powerful, controlled strokes.
Rowing does both! It builds lean muscle in legs, back, shoulders, and core while burning calories. The resistance provides strength training benefits, especially at higher damper settings. Regular rowing creates toned, defined muscles without bulk.
You can row daily if you vary intensity. Do hard sessions 3-4 days per week and easy recovery rows 2-3 days. Take at least one full rest day weekly. Listen to your body - if you're consistently fatigued or sore, add more rest days.
The sequence is: 1) Drive with legs while body stays forward, 2) Lean back slightly and engage core, 3) Pull arms to chest, 4) Reverse: arms away, hinge forward, bend knees. Common mistakes include pulling too much with arms and rowing with a rounded back.
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, and metabolism. Consult with a healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions. Learn proper rowing form to prevent back injury.