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Calculate calories burned playing 30+ different sports based on weight, duration, and intensity.
Standard recreational play
Calories Burned
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calories
Calories per Minute
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Intensity Level
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This calculator uses MET (Metabolic Equivalent of Task) values for 30+ sports and activities:
Formula: Calories = MET × Weight (kg) × Duration (hours)
Intensity Adjustment: Competitive/intense play increases calorie burn by 20% compared to recreational play due to higher effort and continuous movement.
Martial arts (10.3 METs) burns the most calories, followed by vigorous cycling (10.0 METs), vigorous swimming (9.8 METs), and cross-country skiing (9.0 METs). A 170-lb person can burn 700-800+ calories per hour in these activities.
Both have benefits. Sports provide cardio, skill development, and social interaction, making them more enjoyable and sustainable for many people. Gym workouts offer targeted strength training and consistent intensity. Ideally, combine both for complete fitness.
Basketball (6.5 METs) burns approximately 500-600 calories per hour for a 170-lb person during recreational play. Competitive basketball can burn 600-700+ calories per hour with the 20% intensity increase.
Yes! Playing sports 3-5 times per week for 60 minutes can burn 1500-3000+ calories weekly. Combined with a proper diet creating a caloric deficit, this can lead to 1-2 lbs of weight loss per week. Sports are excellent for sustainable weight management.
Tennis singles (7.3 METs) burns similar calories to jogging at 5-6 mph. A 170-lb person burns about 560 calories per hour playing singles tennis, comparable to moderate running. The interval nature of tennis (sprints and rest) provides excellent cardiovascular benefits.
Golf with a cart (3.5 METs) burns modest calories - about 270 cal/hour for a 170-lb person. Walking and carrying clubs (4.3 METs) burns 50% more at ~330 cal/hour. For best fitness benefits, walk the course and carry or pull your clubs.
For general fitness, play sports 3-5 times per week for 45-90 minutes. Mix different sports to work various muscle groups and prevent overuse injuries. Take at least 1-2 rest days weekly for recovery. Supplement with strength training 2x per week.
It varies by sport and intensity. Individual sports like martial arts, swimming, and cycling can be more consistently intense. Team sports like soccer, basketball, and hockey involve intervals of high intensity with rest periods. Both can burn 400-800+ calories per hour.
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 play intensity. Consult with a healthcare provider before starting any new sports or exercise program, especially if you have pre-existing health conditions. Use appropriate protective equipment and follow safety guidelines for your chosen sport.