Calories Burned Basketball: Chart by Weight and Calculator
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This page shows estimated calories burned playing basketball for a typical adult. Keep in mind that these are just estimates. Your real energy use varies based on your fitness level, technique, body composition, and how hard you actually work on the court. Even your fitness tracker only provides an estimate.
Use the table below to find the closest match for your body weight and style of play.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Basketball, shooting baskets (code 15070) | 5.0 | 143 | 179 | 214 | 250 | 286 |
| Basketball, non-game, general (Taylor Code 480) (code 15050) | 6.0 | 171 | 214 | 257 | 300 | 343 |
| Basketball, general (code 15055) | 7.5 | 214 | 268 | 321 | 375 | 429 |
| Basketball, game (Taylor Code 490) (code 15040) | 8.0 | 229 | 286 | 343 | 400 | 457 |
By duration
For the row “Basketball, general” (7.5 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 107 | 134 | 161 | 188 | 214 |
| 30 min | 214 | 268 | 321 | 375 | 429 |
| 45 min | 321 | 402 | 482 | 563 | 643 |
| 60 min | 429 | 536 | 643 | 750 | 857 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Basketball, general: 7.5 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 268 kcal.
Which row is you?
The table separates basketball into four categories based on your effort and setting. Shooting baskets by yourself requires the least energy. A general non-game setting involves more movement, like practicing drills or playing a casual half-court game. General basketball assumes a steady, moderate effort. Playing a full game demands the highest energy, as you constantly sprint, defend, and transition across the court. Pick the row that best matches your actual activity level, rather than the one you hope to achieve.
What changes the real number
- The amount of time you spend sprinting down the court versus standing near the perimeter.
- Your defensive effort, as staying low and sliding laterally requires more energy than jogging back.
- How often you handle the ball, drive to the basket, or jump for rebounds.
- The number of breaks you take between points or during timeouts.
Practical tips
- Warm up your ankles and knees before playing to prevent common court injuries.
- Only count the minutes you are actively moving on the court, not the time spent waiting on the sidelines.
- Wear proper court shoes with good traction to support quick lateral movements and jumping.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- A sudden, sharp pain in your knee, ankle, or Achilles tendon.
- Chest pressure, severe shortness of breath, or a racing heartbeat that does not slow down when you rest.
- Feeling dizzy, lightheaded, or unusually confused during play.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.