Calories Burned Dancing
Calorie Calculator
About dancing
There is no single number for dancing, and the 2024 Compendium stopped pretending otherwise: it dropped the old catch-all code and now rates two dozen named styles from 3.0 METs for a slow waltz to 13.0 for competition ballroom. The headline here is 4.5, the code covering ordinary social dancing, which works out to about 316 calories an hour for a 155 lb person. Pick your style off the list below instead, because the gap between the top and bottom of it is larger than the gap between walking and running.
Calories Burned by Body Weight
Calories burned per 30 minutes of dancing at moderate intensity (MET 4.5)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 122 cal |
| 140 lbs (64 kg) | 143 cal |
| 155 lbs (70 kg)Reference | 158 cal |
| 170 lbs (77 kg) | 173 cal |
| 185 lbs (84 kg) | 189 cal |
| 200 lbs (91 kg) | 204 cal |
| 220 lbs (100 kg) | 225 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 79 cal |
| 30 minutesReference | 158 cal |
| 45 minutes | 237 cal |
| 60 minutes | 316 cal |
| 90 minutes | 475 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of dancing burns enough calories to offset:
Based on 158 calories burned (30 min at 155 lbs)
Tips for Dancing
- Choose a dance style you enjoy, you'll exercise more often
- Start with beginner classes to learn the basics
- Wear supportive shoes appropriate for the dance style
- Stay hydrated, especially in fast-paced classes
Frequently Asked Questions
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