How many calories does dancing burn calculator

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

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.

    More Calorie Calculators

    Try out our other calorie-based calculators below.

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    • Calorie Deficit Calculator


    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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    Categories: Fitness Calculator Tools

    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.

    Calorie Consumption Calculator | Top 10 Ways to Burn Calories

    Many people find it convenient to monitor how calories are burned, determine the exact number, add or subtract individual exercises. But in what ways can you burn the right amount of calories in the minimum amount of time?

    Below, a separate formula will be displayed on how to calculate the number of calories burned specifically for your body. And as an example, we will use the weight of an athlete of 70 kg.

    This Calorie Burn Calculator will help you determine how many calories were burned during your chosen activity over a specified period of time. From the drop-down list "category" you need to select a specific task. For example, you want to know how many calories you can burn by dancing. Then pay attention to the category "types of activity", here you have to choose the most suitable type of activity. Please note that for each category it will be different.

    For example, you have chosen the category “dancing” and the activity type “ballet”. Then enter your weight in the field below, for example, 70 kg. The field "physical activity" allows you to note the amount of time that you devoted to a particular type of activity, for example, 45 minutes.

    At the bottom of the table you will see the result. In this case, you will burn 551 calories if you practice ballet for 45 minutes.

    Please note that below you can see a column that indicates the type and amount of food consumed, which is equal to the calculated number of calories burned.

    Method 1. Running up the stairs

    One of the easiest ways. You can run like in an ordinary storey building or in the city, where there are also several good places. It is best to choose a place that will allow you to climb the steps for a long time, which will allow you not to spend a lot of time descending to your original position.

    What result can be achieved? For an hour of such a run, you can burn 12.9 calories per 1 kg of weight. How to calculate more accurately? Just multiply this number by your weight. For example, 12.9x 70 = 900 calories.

    Please note! Calorie burning per hour of continuous running is taken into account, and therefore if you add a little time for rest, as well as the time it takes to get to your original position, then the number of calories burned per hour will be slightly less.

    Using the calculator provided above, you can calculate how many calories you will burn using the stair-running method. To do this, in the calculator, select the category “sport” and the type of activity “running up stairs”, then enter your weight and the amount of time devoted to this sport. Below you will get an accurate calculation of the number of calories burned.

    Method 2. Running up and down the stairs

    The method is similar to the previous one, only it will allow you to calculate the exact number of calories that the body will burn when running up and down the stairs at the same time. Since it will be much easier to run down, in general, for an hour of such a run, the body spends 7. 7 calories per kilogram of weight.

    You can calculate more accurate calories burned even in less time:

    workout time weight Calories burned
    60 minutes 70 kg 540 calories
    20 minutes 70 kg 180 calories
    5 minutes 70 kg 45 calories

    How do I calculate my own calories burned? Let's calculate how many calories are lost per 1 kg of weight with this exercise in 1 minute: 7.7 calories: 60 minutes \u003d 0.1283 calories per minute. Further, this number will be multiplied by the time spent on the lesson and the weight number. For example, we will do 10 minutes, and the weight is 65 kg. We get: 0.1283 x 10 minutes x 65 kg = 83.4 calories. How much will we spend during this exercise. For other exercises, simply additionally calculate the exact number of calories that will be burned per minute.

    You can also use the Calorie Burn Calculator to help you quickly and accurately calculate how many calories you burn while running up and down stairs. You just need to select the appropriate category, type of activity, specify the necessary parameters below and get the result.

    Method 3. Rope jumps

    You can use any variation of jumps, the main thing is not to take too long breaks. In an hour, such an exercise will help burn 7.7 calories per 1 kg of weight. For example, 540 calories per hour with a weight of 70 kg.

    Method 4. Strength training

    Strength training is carried out in the gym using a variety of equipment. On average, you can burn 7.4 calories per hour per 1 kg of weight here. This is a little lower than running up stairs and jumping rope, but there is an added bonus here - this way you can pump up a certain muscle group. When jumping will only help keep the body in good shape without pumping certain muscle groups.

    Method 5.

    Running 8 km/h

    Here you can burn 6.9calories per hour. As a result - 485 calories per 70 kg of weight.

    Pros: the work of the cardiovascular system is getting better, there is an additional load on the heart, which will increase its wear resistance. But it is not recommended to engage in God for people with hypertension or any diseases of the heart, blood vessels, and even lungs.

    Method 6. Squats

    One of the favorite ways for girls to burn a lot of calories in a short period of time. Let's see how it justifies itself.

    5.7 calories per 1 kg of weight are burned here per hour. Total - 399 calories per hour with a weight of 70 kg. Usually, much less time is devoted to squats, therefore, as an example, let's count 15 minutes of squats - 1.5 calories per 1 kg of weight will come out. At 70 kg, this number will equal 100 calories.

    Method 7. Cycling

    Another method that attracts many to quickly burn calories. When driving 9 km / h, you can burn 2. 6 calories per kg of weight in 60 minutes, which equals 185 calories for a person weighing 70 kg.

    Calculate how many calories you will burn while riding a bike. To do this, in the calculator, select the category “sport”, the type of activity “cycling”, indicate your weight and the amount of time spent on the lesson. In this case, get the most accurate result that meets your parameters.

    Method 8. Stretching

    One of the main components of fitness training and the initial stage of strength training. For 60 minutes of stretching, 1.8 calories per 1 kg are burned, as a result - 126 calories.

    Method 9. Dancing

    This is not only an interesting pastime, but also an effective way to get rid of a lot of calories. For an hour of active dancing (hip-hop, disco), 6.9 calories are burned, which at 70 kg of weight = 485 calories. But slow dancing (contempo, waltz, tango) will help burn 3.1 calories per 1 kg of weight, which is equal to 200 calories at 70 kg of weight.

    Method 10 Climbing

    Climbing up a sheer wall will help you lose a total of 11.8 calories in 1 minute (assuming a weight of 60 to 70 kg).

    Other Ways to Burn Calories

    How about simple housework? Is it possible to burn any calories during the usual activities for most? As it turned out, it is possible, while a fairly large number of them are burned.

    Occupation Number of calories burned per hour of work per 1 kg of body weight 70 kg weight
    Window cleaning 4 kcal 280 kcal
    Ironing (standing up) 2.1 kcal 145 kcal
    Mopping 1.9 kcal 130 kcal
    Dish washing 2 kcal 140 kcal
    Baby bath 2.7 kcal 188 kcal
    Carrying a baby 2.7 kcal 188 kcal
    Dig up beds 4. 6 kcal 320 kcal
    Harvest 4.6 kcal 320 kcal
    Keyboard typing 2 kcal 140 kcal
    Massage 4.2 kcal 294 kcal
    Knitting 1.7 kcal 120 kcal
    Walk the dog 2.9 kcal 200 kcal
    Having sex 2.1 kcal 150 kcal
    Hiking (5.8 km/h) 4.5 kcal 315 kcal
    Walking (6 km/h) 3.9 kcal 270 kcal
    Driving 2.1 kcal 150 kcal
    Sleep 0.6 kcal 45 kcal

    And remember, in order to lose weight, you need to strive to achieve the basic rule: burn more calories per day than you receive. Calculate how many calories you eat and, starting from this, choose the optimal and interesting activities for yourself. Indeed, sometimes even doing daily homework can replace a full-fledged trip to the gym, of course, if you are not lazy and choose the most energy-intensive of those listed.

    Calorie burn calculator online - unit converter

    If you already know the number of calories consumed with food, you need to determine how much you burn them by doing various activities. After all, not only while jogging, but even in the process of a leisurely conversation at the table, you lose some calories! Find out about this by selecting the desired data in the table - and enjoy the result.

    If they announced the rating for the most enjoyable calorie expenditure, then, probably,… sleep would win! Although sex, I think, would take its honorable second place. Interestingly, even during the absorption of food, that is, in fact, a set of calories, a person also loses them!

    Who needs to calculate what calories are consumed every hour of our life and why? Certainly, not in order, bending your finger, to think about whether to eat an extra caramel in return. And even if you purposefully lose weight and make sure that the level of consumption does not exceed, but is lower than the calories burned, it is still absurd to take every breath with a calculator in your hands.

    But meanwhile, every person who exhausts himself with a strict diet usually supplements it with physical activity: runs up the stairs instead of the elevator, walks to work (better not to the other end of the city, of course), does a set of gymnastic exercises, goes fishing. At the same time, you should not do exact calculations, precisely because it is necessary to spend calories without fanaticism - it's fun!

    So, sleep. Sniffing sweetly on a pillow, we lose 50 kilocalories per hour, that is, for a 9-hour sleep, this will be 450 kilocalories. This amazing figure can increase if you just relax or read lying down - 65 kilocalories per hour. But surfing the Internet or chatting in ICQ, you can lose up to 100 or even more kcal per hour, depending on the intensity of emotions!

    One can successfully spend calories even while fulfilling duties towards relatives. “My uncle had the most honest rules, when he seriously fell ill, he forced himself to read aloud, and he couldn’t invent better!” Reading aloud to beloved sick uncle helps burn 90 kcal/hour. If you cook dinner and arrange house cleaning for your uncle, who fell asleep sweetly while reading, you can increase the consumption rate to 140 kcal / hour. Uncle got enough sleep, ate your lunch and felt better - as a strengthening procedure, go for a quiet slow walk with him, losing 190 kcal per hour. You see, in a day or two you will quickly defile along the alleys arm in arm with your beloved relative - and you will be left without 300 kcal per hour.

    Why is there a duty to uncles and aunts! What about marital debt? By doing it, we lose a lot of calories, depending on the intensity of the process. For example, British scientists specifically conducted an experiment and forced one girl to work on simulators during the day, and the second to have sex. Do you think the second one lost twice as much weight as the first one! There is an opinion that sex is more beneficial for men.

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