Calories Burned Soccer: Chart by Weight and Calculator
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This page shows estimated calories burned playing soccer based on compendium values. These numbers give you a baseline for a typical adult, but your real burn depends on your fitness level, technique, body composition, and how hard you actually work on the field. Keep in mind that fitness trackers also provide estimates rather than exact measurements.
Use the table below to find the activity level that matches your game and see the estimated energy cost.
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 |
|---|---|---|---|---|---|---|
| Soccer, casual, general (Taylor Code 540) (code 15610) | 7.0 | 200 | 250 | 300 | 350 | 400 |
| Soccer, competitive (code 15605) | 9.5 | 271 | 339 | 407 | 475 | 543 |
| Futsal (code 15195) | 7.8 | 223 | 279 | 334 | 390 | 446 |
By duration
For the row “Soccer, competitive” (9.5 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 136 | 170 | 204 | 238 | 271 |
| 30 min | 271 | 339 | 407 | 475 | 543 |
| 45 min | 407 | 509 | 611 | 713 | 814 |
| 60 min | 543 | 679 | 814 | 950 | 1086 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Soccer, competitive: 9.5 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 339 kcal.
Which row is you?
The table divides soccer into three categories based on intensity and setting. Casual play involves a relaxed pace, general kicking, and less continuous running. Competitive matches require maximum effort, frequent sprinting, and aggressive physical exertion, resulting in a higher energy cost. Futsal is played on a smaller court, demanding quick bursts of speed and constant movement. To pick the right row, consider your actual effort. If you spend time mostly walking or jogging lightly in a friendly match, choose the casual option. If you sprint constantly in a league game, select the competitive row.
What changes the real number
- The amount of time you spend sprinting versus walking or standing still during the match.
- Your specific position on the field, as midfielders typically cover more ground than goalkeepers.
- Your individual body composition and current fitness level, which alter how efficiently you move.
- The field conditions, such as playing on thick natural grass versus a smooth indoor surface.
Practical tips
- Warm up thoroughly with dynamic stretches before you start sprinting to prevent muscle strains.
- Track your actual active playing time rather than the total time you spend at the facility.
- Wear proper footwear designed for the specific surface to maintain traction and avoid joint pain.
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 knees, ankles, or feet that makes it difficult to walk.
- A feeling of tightness or heavy pressure in your chest while running down the field.
- Dizziness, extreme shortness of breath, or feeling lightheaded after a quick sprint.
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.