Calories Burned Horseback Riding: Chart by Weight and Calculator
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This page shows estimated calories burned during horseback riding for a typical adult. The table uses values from the Adult Compendium of Physical Activities, calculating energy use based on body weight and duration.
Keep in mind that these numbers are just estimates. Your real energy use varies depending on your fitness level, riding technique, body composition, and how hard you actually work in the saddle. Fitness trackers also estimate your energy use.
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 |
|---|---|---|---|---|---|---|
| Horseback riding, walking (code 15400) | 3.8 | 109 | 136 | 163 | 190 | 217 |
| Horseback riding, trotting (code 15390) | 5.8 | 166 | 207 | 249 | 290 | 331 |
| Horseback riding, canter or gallop (code 15395) | 7.3 | 209 | 261 | 313 | 365 | 417 |
By duration
For the row “Horseback riding, trotting” (5.8 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 83 | 104 | 124 | 145 | 166 |
| 30 min | 166 | 207 | 249 | 290 | 331 |
| 45 min | 249 | 311 | 373 | 435 | 497 |
| 60 min | 331 | 414 | 497 | 580 | 663 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Horseback riding, trotting: 5.8 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 207 kcal.
Which row is you?
The table separates horseback riding into three categories based on the speed and effort required by the horse's gait. Walking requires the least physical effort from the rider to maintain balance and posture. Trotting demands more core engagement and leg strength to post or sit the bounce, increasing the energy required. A canter or gallop requires the most intense physical work to stay balanced and move with the animal at high speeds. Choose the row that best matches the primary gait you maintain during your ride to find your estimate.
What changes the real number
- The amount of time you spend actively riding versus resting or letting the horse stand still.
- Your riding experience and technique, as beginners often use more energy trying to balance.
- The terrain you ride on, since navigating steep hills or uneven trails requires more core stability.
- Your body composition and muscle mass, which change how your body uses energy.
Practical tips
- Wear a properly fitted helmet and appropriate footwear with a heel to stay safe in the saddle.
- Track the actual time spent moving at a specific gait rather than the entire time you are at the barn.
- Keep your core engaged and maintain good posture to protect your back while riding.
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
- Sudden or severe pain in your lower back or hips while moving with the horse.
- Dizziness or a feeling of lightheadedness that makes it hard to maintain your balance.
- Shortness of breath that feels unusual or does not match the effort you are putting in.
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.