Calories Burned Rock Climbing: Chart by Weight and Calculator
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The table below shows estimated calories burned during rock climbing. These numbers come from the Adult Compendium of Physical Activities. Remember that these are just estimates for a typical adult. Your real calorie expenditure varies based on your fitness level, climbing technique, body composition, and how hard you actually work on the wall.
Even your wearable fitness trackers only estimate your energy output. Use this guide to set realistic expectations for your climbing sessions.
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 |
|---|---|---|---|---|---|---|
| Rock climbing, ascending or traversing rock, low-to-moderate difficulty (code 15537) | 5.8 | 166 | 207 | 249 | 290 | 331 |
| Rock climbing, ascending rock, high difficulty (code 15535) | 7.3 | 209 | 261 | 313 | 365 | 417 |
| Rock climbing, free boulder (code 15534) | 8.8 | 251 | 314 | 377 | 440 | 503 |
| Rock or mountain climbing (Taylor Code 060), (formerly code 17120) (code 15533) | 8.0 | 229 | 286 | 343 | 400 | 457 |
By duration
For the row “Rock climbing, free boulder” (8.8 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 126 | 157 | 189 | 220 | 251 |
| 30 min | 251 | 314 | 377 | 440 | 503 |
| 45 min | 377 | 472 | 566 | 660 | 754 |
| 60 min | 503 | 629 | 754 | 880 | 1006 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Rock climbing, free boulder: 8.8 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 314 kcal.
Which row is you?
The rows in the table separate rock climbing by difficulty and style. If you are warming up, traversing, or climbing routes of low to moderate difficulty, choose the first row. Pick the high difficulty row if you are pushing your limits on steeper, harder routes. Free bouldering requires intense, short bursts of effort without ropes, which is why it has a different entry. The final row covers general mountain climbing. Select the row that best matches your specific activity and effort level during your session to get the most accurate estimate.
What changes the real number
- Your climbing technique and efficiency, as smoother climbers use less energy.
- The steepness of the wall and the size of the holds you use.
- How much time you spend resting on the rope versus actively moving.
- Your body composition and the extra weight of your climbing gear.
Practical tips
- Only count the time you spend actively climbing on the wall, not the time spent resting or belaying your partner.
- Warm up thoroughly on easy routes before attempting high difficulty climbs to prevent tendon injuries.
- Check your harness, knots, and belay device before every single climb to ensure your safety.
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, sharp pain in your fingers, elbows, or shoulders while pulling on a hold.
- Dizziness or lightheadedness that makes it difficult to maintain your balance on the wall.
- Chest pressure or severe shortness of breath that does not go away when you rest.
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.