Calories Burned Volleyball: Chart by Weight and Calculator
Last updated
This page shows estimated calories burned playing volleyball based on the Adult Compendium of Physical Activities. The table calculates your energy expenditure using standard metabolic equivalents for different styles of play.
Keep in mind that these numbers are only estimates for a typical adult. Your actual energy expenditure depends on your fitness level, technique, body composition, and how hard you actually work. Fitness trackers also estimate and might not perfectly match these figures.
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 |
|---|---|---|---|---|---|---|
| Volleyball, non-competitive, 6 – 9 member team, general (code 15720) | 3.0 | 86 | 107 | 129 | 150 | 171 |
| Volleyball, competitive, in gymnasium (code 15711) | 6.0 | 171 | 214 | 257 | 300 | 343 |
| Volleyball, beach, in sand (code 15725) | 8.0 | 229 | 286 | 343 | 400 | 457 |
By duration
For the row “Volleyball, competitive, in gymnasium” (6.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 86 | 107 | 129 | 150 | 171 |
| 30 min | 171 | 214 | 257 | 300 | 343 |
| 45 min | 257 | 321 | 386 | 450 | 514 |
| 60 min | 343 | 429 | 514 | 600 | 686 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Volleyball, competitive, in gymnasium: 6.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 214 kcal.
Which row is you?
The table separates volleyball into distinct categories based on your setting and effort level. A casual game with a large team requires the least energy, as you spend more time standing. Playing competitively in a gymnasium significantly increases the energy demand because you move faster, jump higher, and react quicker. Playing beach volleyball in the sand requires the most effort, as the soft surface forces your legs to work much harder for every step. Choose the row that best matches your playing environment and how aggressively you move during the match.
What changes the real number
- The amount of time you actually spend moving rather than standing still between serves.
- Your position on the court and how frequently you are involved in the active play.
- The depth and softness of the sand if you are playing on a beach.
- Your individual body composition and how efficiently you perform jumps and lateral movements.
Practical tips
- Warm up your shoulders and knees before playing to prepare your joints for sudden movements.
- Only count the minutes you are actively playing on the court, rather than total facility time.
- Wear proper court shoes with good grip to support quick lateral steps and safe landings.
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
- Sharp pain in your shoulder or elbow when serving or spiking the ball.
- A sudden pop or severe pain in your knee or ankle after landing a jump.
- Dizziness or chest pressure 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.