How many calories do you burn from dancing

Calories Burned Dancing | Calculator & Formula – Captain Calculator

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LAST UPDATE: September 24th, 2020

The average person will burn 300-800 calories per hour dancing.

The number of calories burned will depend on your weight and the intensity and style of dance. A 200-pound (90.7kg) person will burn 458 calories per hour tap dancing and 700 calories per hour in an aerobic dance class. A 150-pound (68kg) person will burn 344 and 523 calories per hour in the same scenarios.


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How many calories are burned from dancing?


Calories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200

“MET” is a measurement of the energy cost of physical activity for a period of time. You can find an activity’s MET on the chart above.

A task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.

A task with a MET of 2 uses twice as much energy as a task with a MET of 1. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1.

MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities).


A person weighs 180 pounds (81.65kg) and tap dances (a task that has a MET value of 4.8) for 1 hour (60 minutes).

Calories Burned from tap dancing (per minute) = (4.8 x 81.65 x 3.5) ÷ 200 = 6.86

Calories Burned from tap dancing (for 60 minutes) = 6.86 x 60 = 401

Sources and External Resources

  • Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. Retrieved May 11, 2015, from the World Wide Web.
  • Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Dancing – Provides MET values for dance activities.
  • Learn about “MET” and the compendium of physical activities from Arizona State University, University or South Carolina, and Wikipedia. There is a summary of general physical activities defined by intensity from the CDC and the Harvard School of Public Health.
  • Recommendations on physical activity for health from the Harvard School of Public Health and the WHO.
  • Read about the health benefits of dance with “The Many Health Benefits of Dancing” by Berkeley Wellness, “Use It or Lose It: Dancing Makes You Smarter, Longer” by Richard Powers of Stanford Dance, “Why Is Dancing So Good For Your Brain?” by Christopher Bergland of Psychology Today, and “Dance – health benefits” by Australia’s Better Health Channel.
  • Learn to dance with “Learn to Dance with Three Easy Steps” by the Wall Street Journal’s YouTube video, “The Best Online Dance Training Programs You Can Try At Home” by Rachel Rizzuto of Dance Magazine, “7 Dance Moves You Should Always Have In Your Arsenal” by Cory Stieg of Refinery 29, and “7 TikTok Dance Tutorials from 2019 That’ll Make You Look Like a Pro” by Dylan Kickham of elite daily.

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Calories Burned Dancing Calculator – Fitness Volt

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Fact Checked

This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.

Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.

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How many calories do you burn with Dancing?

This calculator calculates the calories burned doing many different types of dancing. The average person will burn 300-800 calories dancing depending on what type of dancing they do and how much effort they use.  


WeightWeight in Pound

Choose Dancing ActivitySelect Activity1. Aerobic dance wearing 10-15 lb weights2. Aerobic, general3. Aerobic, high impact4. Aerobic, low impact5. Aerobic, step, with 10 - 12 inch step6. Aerobic, step, with 4-inch step7. Aerobic, step, with 6 - 8 inch step8. Anishinaabe Jingle Dancing9. Ballet, modern, or jazz, general, rehearsal or class10. Ballet, modern, or jazz, performance, vigorous effort11. Ballroom dancing, competitive, general12. Ballroom, fast13. Ballroom, slow14. Bench step class, general15. Caribbean dance16. Ethnic or cultural dancing17. General dancing18. Tap

Selected Activities

    If you would like to use this calculator on your website or blog you can simply embedded this calculator in one click. Use the below "Generate Code" tool to get the embedded code.

    How to Use Dancing Calculator

    To use this calculator all you have to do is put in your weight, and the time spent doing the activity, after that you will find the specific exercise that you spend time doing. Here are the step-by-step instructions.

    1. Choose your unit of measurement – metric (kilograms) or imperial (pounds)
    2. Enter your weight
    3. Select the specific dancing activity, add the number of minutes you spent rowing
    4. Hit Calculate

    You should now see approximately how many calories were burned while dancing.

    How The Calculator Works

    This calculator uses something called the MET formula, which uses what is called MET (metabolic equivalent) values. This formula calculates the approximate calories burned for various physical activities. How many calories you burn will vary because of things like muscle mass, age, sex, or other external factors affecting calorie expenditure.


    Met values are values that rate the calories burned doing various activities, and are used in the MET formula.

    A MET is the ratio between your resting metabolic rate relative to your active metabolic rate. Your resting metabolic rate (RMR) is the same thing as your basal metabolic rate (BMR), they both measure the energy expended at rest, when your body is not actively digesting. Your active metabolic rate is the energy expended on a daily basis, including your resting metabolic rate.

    Activities rated with MET values are typically called tasks, and the higher the MET of a task, the more calories are burned.

    A task with a MET of 1 burns as many calories as your resting metabolic rate. A task with a MET of 5 burns 5 times as many calories as a task with a MET of 1, or expends 5 times as much energy as your resting metabolic rate.

    Your body uses 3.5 ml of oxygen per minute per kilogram of body weight. This number is used in the MET formula. The amount of oxygen your muscles use can be calculated by yourself by multiplying 3.5 ml by your bodyweight in kilograms.


    Total Calories burned in 1 minute = (3.5 x MET x body weight in kg)/200


    A person weighing 150 pounds will burn 558 calories doing general dancing per hour.

    • Calories burned (per minute) = (body weight in kg x MET x 3.5) / 200

    The formula to calculate the calories a 150-pound person will burn per hour doing general dancing will look like this –

    • (68.0389kg x 7.8 x 3.5) / 200 = 9.28730985 Calories burned per minute of general dancing

    In order to calculate the number of calories that were burned in one hour of dancing, you must multiply the number of calories burned per minute by 60 minutes. 

    • Calories per hour burned = 9.28730985 x 60

    So, 558 calories per hour will be burned per hour of dancing.


    A 150-pound person will burn 558 calories per hour of doing general dancing. A 150-pound person will also burn 9.3 calories per minute doing general dancing.

    What is Dancing?

    Dance is a performing art such as drama and music that consists of movements in a sequence to convey elegance or to have aesthetic or symbolic value.

    There are several types of dancing, ranging from different cultures and from different historical periods. There are also different types of genres of dancing, such as ballroom, martial, or hip-hop.

    Dancing is used in various other performing arts, such as plays that use dancing and musical numbers, which are called musicals, and cheerleading, or martial arts.

    Dancing is generally a performance done to music that is practiced by one or many people. A dance routine that is practiced and remembered in a certain way is called a choreographed dance.

    Some dance types such as tap dancing and ballroom dancing use music as a compliment instead of as a product of the sound because the dancing is meant to be shared with others, by dancing with partners and performing with them or for them.

    Some dance styles like pole dancing and belly dancing are done recreationally to display a romantic gesture, or just as a fun physical activity many men and women take classes to do. This style of dance is also very physically demanding and takes a high level of fitness to be good at.

    Does Dancing Burn a Lot of Calories?

    Dancing is an excellent way to burn calories. Dancing uses all the muscles in the body and takes a lot of movement with the lower body and hands to do the movements.

    Dancing can raise the heart rate and be high intensity and challenging. Dancing can also be slow-paced such as slow dancing and ballroom dancing is.

    Slow-paced dancing will take more focus but is less challenging physically and more difficult to do things like balance and develop your own style of dance.

    What Type of Dancing Burns the Most Calories?

    The style of dancing depicts the calories that you burn while dancing. The styles of dancing that will burn the most calories are hip hop dancing, Samba, Salsa, and Swing.

    Hip-hop dancing is very high energy and uses all kinds of flexibility, muscles, and especially strong legs, arms, and core to do hip-hop dances. Especially for hip-hop dances like break dancing.

    Hip-hop dancing requires increased flexibility and great physical fitness to do. The entire body is used in hip hop dancing, unlike other types of dancing like tap dancing where only the feet are used to create the rhythm and do the dancing.

    The fast-paced nature of hip-hop dancing can burn 200+ calories in as little as just half an hour. If you want to burn extra calories with hip-hop dancing, you can learn extra moves in your free time and use your free time to improve your dancing and burn calories.

    Dancing styles such as ballet and swing also burn many calories. Ballet is a difficult dance to get into and uses extremely strong feet and resilience to get good at it. Ballet training is very intensive and is high impact.

    You will focus on great form more than anything with ballet dancing, and it requires a large space to practice, just like hip-hop, Salsa dancing, and Swing.

    Calories Burned Dancing
    Type of ActivityMETCalories Burned
    Ballroom, slow3215
    Caribbean dance3.5251
    Ethnic or cultural dancing4.5322
    Ballet, modern, or jazz, general, rehearsal or class5358
    Aerobic, low impact5358
    Aerobic, step, with 4-inch step5.5394
    Ballroom, fast5.5394
    Anishinaabe Jingle Dancing5.5394
    Ballet, modern, or jazz, performance, vigorous effort6.8487
    Aerobic, general7.3523
    Aerobic, high impact7.3523
    Aerobic, step, with 6 – 8 inch step7.5537
    General dancing7. 8558
    Bench step class, general8.5609
    Aerobic, step, with 10 – 12 inch step9.5680
    Aerobic dance wearing 10-15 lb weights10716
    Ballroom dancing, competitive, general11.3809

    How to Increase the Calorie Burn While Dancing

    Dancing should be a fun exercise and physical activity that you really enjoy. If you enjoy dancing, you will be less reluctant to practice and improve on a regular basis.

    You can increase the calories burned while dancing can be increased by dancing more intensely, or for longer.

    If you make dancing a full body workout then you will burn more calories and gain strength to improve your dancing ability. The better you get at dancing, the more calories you will burn in turn.

    To do this you must increase the time you spend dancing, which can mean increasing the times per week you go to dance classes, staying for longer, or practicing at home.

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    The average person will burn 300-800 calories dancing depending on what type of dancing they do and how much effort is put in. There are several types of dancing you can do, and they all can contribute to your weight loss if you are consistent with your dancing and your diet.

    If you want to get the most out of your weight loss journey, tracking the calories you consume and the calories you burn will help you lose weight faster and healthier.

    You can use this calculator to keep track of the calories that you burn and be more accountable for the methods you use to lose weight. Whether you dance, run, or just lift weights, tracking the calories you consume and burn will help you out more than the workout itself, if weight loss and better health are the goals.

    • What is dancing:
    • What are performing arts:
    • Can you lose weight with dancing:
    • Jetté, M.; Sidney, K.; Blümchen, G. (1990-08). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical Cardiology. 13 (8): 555–565. doi:10.1002/clc. 4960130809.
    • Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University.
    • Recommendations on physical activity for health from the Harvard School of Public Health and WHO global recommendations on physical activity for health (updated):

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    Tom Miller, CSCS

    Tom is a professional content strategist who loves to write about health and fitness, he is a certified strength and conditioning specialist (CSCS) additionally an expert crap shooter, qualified bro scientist, unmatched at being the best lifter in my local gym.

    How many calories does dancing burn / HB

    October 8, 2018, 19:37

    Dancing is not only about the state of mind and self-expression through movement. It's also about getting rid of extra centimeters at the waist

    It would seem, how many calories can be burned in an hour of "it's not clear what"? Some people don't even consider it a big deal. And really, what can be the load? You just move around the hall to the music, and what this gives is not entirely clear.

    Video of the day

    Dancing is actually a good cardio workout. Depending on your physical form and well-being, you can choose something really light, or you can load yourself so that it will be difficult to walk later, and you will learn a lot about your body, its capabilities and “new” muscles that were practically never there before. involved in the work.

    So how many calories does dancing burn?

    How it works

    Body weight plays a big role in calories burned. This applies not only to dancing, but also to any physical activity. The heavier you are, the more you will spend compared to a lighter counterpart. According to the Harvard Medical School, at a weight of about 60 kg, dancing at a moderate pace, you will burn about 5.5 kcal per minute. This means that in an hour you will lose 330 kcal. A person weighing 70 kg will burn 7 kcal per minute or 420 kcal per hour.

    In order to lose weight by dancing, it is advisable to contact a nutritionist who will perform the necessary calculations and create a suitable menu, taking into account all needs. You can do it yourself, the main thing is to follow all the instructions and not retreat. In addition, it is worth remembering that often classes are added to dance classes in stretching or yoga for flexibility and some kind of functional training (TRX, functional training, tabata) to develop speed and endurance. And that's a lot more calories.

    “Calorie content” by dance styles.

    Now let's figure out how many calories you can burn in an hour doing different types of dance.

    • Ballet, jazz, modern dance - 380-450 kcal depending on the intensity.
    • Aerobics - 374 kcal.
    • Flamenco, belly dance - 238 kcal.
    • Salsa - 405 kcal.
    • Ballroom dancing - 250 (slow) to 320 (fast) kcal depending on speed and intensity.
    • Tango - 389kcal.
    • Waltz - 136 kcal.

    As a result, you get a beautiful and toned body without distortions in any direction - slender legs, graceful arms, straight back, regal posture. Oh yes! We completely forgot about discos, milongas and salsatecs - now it will always be possible to say that you did not go for a walk with your friends, but are actively burning calories.

    Text published with permission of the author


    0006 Opinions of the new time


    Here are

    Tags: Dancing weight loss Irina Baranskaya

    90,000 Caloria consumption when classes with different types of sports

    28 January 28 January


    Whether you're exercising for weight loss or sports performance, knowing the calorie expenditure per workout in different modes is essential to formulating the right diet, rich in energy and essential nutrients.


    • Aerobics - from 420 kcal at an average load to 600 - at an intensive
    • Water aerobics - 240 kcal
    • Bodyflex - 260 kcal
    • Gymnastics, high / medium load - 480 kcal / 270 kcal
    • Skipping rope, fast/slow pace - 750\600 kcal
    • Yoga - 225 kcal
    • Hoop twist - 375 kcal
    • Pilates - 150 kcal
    • Jumping rope - 540-750 kcal
    • Callanetics - 310 kcal
    • Gymnastic exercises - 150 in an easy rhythm, 240 and 455 kcal in an average and active


    • Low intensity aerobic dance - 215-315
    • High Intensity Aerobic Dance - 485
    • Modern dances - 240-600 kcal
    • Ballet lessons - 750
    • Ballroom dancing - 275
    • Dancing to the rhythm of disco - 400

    Winter sports

    • Figure skating - 250-350 kcal
    • Skiing - 485
    • Downhill skiing - 270
    • Speed ​​skating - 770
    • Skiing at 18 km/h - 600

    Water sports

    • Water polo - 600 kcal
    • Swimming - 230
    • Swimming 50 m/min (3 km/h) - 500
    • Swimming (2. 4 km/h) - 460
    • Swimming (0.4 km/h) - 210
    • Fast crawl for time - 570
    • Academic rowing (4 km/h) - 210
    • Water skis - 355

    Strength training, wrestling

    • Equipment, bodybuilding - 520-900 kcal
    • Tai-bo - about 800
    • Press - 300 kcal
    • Moderate machine training - 520
    • Bodyflex - about 3500 kcal per hour.
    • Box burns 600 to 1100kcal

    Walking, running, hiking - for those who love to walk

    • Walking - 300 kcal
    • Jogging at 12 km/h - 920
    • Running at 18 km/h -1280
    • Running (16 km/h) - 750
    • Running (11 km/h) - 485
    • Cross country running - 600
    • Running up stairs - 900-1200
    • Running up and down stairs - 540-900
    • Race walking - 416
    • Hiking (3.2 km/h) - 150
    • Hiking (4 km/h) - 235
    • Walking (4 km/h) - 130
    • Walking (6 km/h) - 215

    Outdoor games, team sports

    • Roller skates: 420 kcal
    • Badminton - 405 kcal
    • Bowling - 270
    • Golf - 250
    • Tennis (singles) - 400
    • Badminton (at a moderate pace) - 255
    • Badminton (at a strenuous pace) - 485
    • Basketball - 380
    • Cycling (9 km/h) - 185
    • Cycling (15 km/h) - 320
    • Cycling (20 km/h or more) - 410-570 kcal
    • Canoeing (4 km/h) - 185
    • Field hockey - 490
    • Fencing - 210
    • Football - 450
    • Handball - 485
    • Riding - 255
    • Riding (gallop, jumping, dressage exercises) - 315 and above
    • Alpinism - 453
    • Table tennis (single) - 315
    • Table tennis (doubles) - 205
    • Volleyball - 255

    Stubborn stay-at-home

    • Lawn mowing - 250 kcal
    • Gardening - 220
    • Infrared sauna (most effective) - 1000 kcal/hour
    • Sleep - 65
    • Cooking - 80
    • Dressing - 30
    • Machine control - 50
    • Dusting - 80
    • Food - 30
    • Gardening - 135
    • Ironing (sitting) - 35
    • Ironing (standing) - 45
    • Bed making - 130
    • Shopping - 80
    • Sedentary work - 75
    • Wood splitter - 300-500
    • Sitting - 30
    • Standing - 40
    • Mopping - 130

    Pleasant with useful

    • Sex (passive) - 75 kcal
    • Sex (active) - 150

    2016-01-28 15:04:29 +0300

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