Soccer Calories Burned Calculator
Calculate calories burned during soccer training and matches using official MET values from the Compendium of Physical Activities.
How Many Calories Does Soccer Burn? ⚽
Soccer burns between 400-1200 calories per hour, making it one of the most effective sports for cardiovascular fitness and total body conditioning. According to the Compendium of Physical Activities, competitive soccer reaches 10.0 METs, while professional-level play can exceed 12.0 METs. For a 150-pound person, a 90-minute soccer match can burn approximately 1,350 calories while developing exceptional endurance, agility, and teamwork skills through continuous running, sprinting, and ball control that characterize this globally beloved sport.
Soccer Training Intensity Levels & Calorie Expenditure
Based on research from the Compendium of Physical Activities and metabolic equivalent (MET) values, here are the different soccer intensity levels:
- Casual Soccer (7.0 METs): Recreational play with friends, light jogging, basic ball control and passing without intense competition
- Recreational Soccer (8.0 METs): Organized games with moderate running, tactical play, and consistent ball involvement
- Competitive Soccer (10.0 METs): League matches with high-intensity running, aggressive play, and sustained cardiovascular demand
- Professional Soccer (12.0 METs): Elite-level play with maximum effort sprints, tactical complexity, and exceptional physical conditioning
According to research published in PMC, soccer players cover 9-12 kilometers during a 90-minute match, with heart rates averaging 85% of maximum, making it one of the most demanding cardiovascular activities!
Soccer Calorie Burn Chart
| Duration | Casual Soccer (7.0 MET) |
Recreational (8.0 MET) |
Competitive (10.0 MET) |
Professional (12.0 MET) |
|---|---|---|---|---|
| 30 minutes | 160-210 calories | 180-240 calories | 225-300 calories | 270-360 calories |
| 45 minutes | 240-315 calories | 270-360 calories | 340-450 calories | 405-540 calories |
| 60 minutes | 320-420 calories | 360-480 calories | 450-600 calories | 540-720 calories |
| 90 minutes | 480-630 calories | 540-720 calories | 675-900 calories | 810-1080 calories |
Calories Burned by Body Weight (90 minutes of play)
| Body Weight | Casual Soccer | Recreational | Competitive | Professional |
|---|---|---|---|---|
| 125 lbs (57 kg) | 540 calories | 615 calories | 770 calories | 925 calories |
| 150 lbs (68 kg) | 645 calories | 740 calories | 925 calories | 1110 calories |
| 175 lbs (79 kg) | 755 calories | 860 calories | 1075 calories | 1290 calories |
| 200 lbs (91 kg) | 860 calories | 985 calories | 1230 calories | 1480 calories |
Formula for Calculating Soccer Calories Burned
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 7.0-12.0 (based on soccer intensity and competition level)
- Weight: Your body weight in kilograms
- Duration: Playing time in minutes
- 3.5: Standard metabolic factor
Calorie Burn by Soccer Activity Type
According to the Compendium of Physical Activities, different soccer activities offer varying calorie-burning potential:
- Soccer Drills/Skills Practice (6.0 METs): Ball control drills, passing practice, shooting exercises with moderate movement and technical focus
- Soccer Training/Conditioning (8.5 METs): Fitness drills, sprint intervals, tactical training with high-intensity cardiovascular demands
- Goalkeeping Practice (5.0 METs): Specialized goalkeeper training with diving, jumping, and positioning work requiring explosive movements
- Match Play (9.0 METs): Actual game situations with continuous running, tactical decisions, and competitive intensity throughout
Soccer Health & Performance Benefits
According to Better Health Victoria, soccer training provides exceptional physical and mental benefits:
- Cardiovascular Excellence: Continuous running and sprinting significantly improve heart health, VO2 max, and overall cardiovascular endurance
- Muscle Strength & Power: Kicking, jumping, and rapid direction changes develop lower body strength, core stability, and explosive power
- Coordination & Balance: Ball control, spatial awareness, and multi-directional movement enhance neuromuscular coordination and balance
- Mental Health Benefits: Team cooperation, strategic thinking, and social interaction improve mood, reduce stress, and build confidence
According to American Heart Association research, regular soccer play can reduce the risk of cardiovascular disease by 50% and improve bone density, making it beneficial for long-term health!
Professional Soccer Performance Demands
Research from Frontiers in Public Health reveals the exceptional physiological demands of competitive soccer:
- Distance Covered: Professional players cover 9-12 kilometers per match, with midfielders running the most and goalkeepers the least
- High-Intensity Running: Players perform 150-250 brief intense actions per game, including sprints, jumps, tackles, and direction changes
- Heart Rate Response: Match play maintains heart rates at 85-90% of maximum for extended periods, indicating exceptional cardiovascular demands
- Energy System Demands: Soccer requires both aerobic endurance (70%) and anaerobic power (30%) for optimal performance throughout a match
According to sports science research, elite soccer players demonstrate superior aerobic capacity, agility, and decision-making speed compared to other team sports due to the sport’s unique combination of endurance and skill demands!
Factors Affecting Soccer Calorie Burn
Research from PMC Sports Medicine identifies key variables that influence soccer energy expenditure:
- Playing Position: Midfielders burn 15-20% more calories than defenders due to constant running and ball involvement throughout the match
- Match Intensity: Competitive matches burn 25-30% more calories than training due to psychological stress, tactical demands, and maximum effort
- Environmental Conditions: Hot weather increases calorie burn by 10-15% due to thermoregulation demands and increased cardiovascular stress
- Skill Level: Higher-skilled players may burn fewer calories due to efficiency but can sustain higher intensities for longer periods
To maximize calorie burn during soccer training, focus on high-intensity interval drills, maintain constant movement between plays, incorporate plyometric exercises, and gradually increase match-play intensity as fitness improves!
Complete Your Fitness Journey
Soccer is just one component of a comprehensive fitness regimen. To maximize your health and performance goals, explore our complete collection of fitness calculators and workout plans at Fit Health Regimen. Our evidence-based tools help you track calories burned, plan nutrition, and design effective training programs for optimal results.
References
- Hammami, A., Chamari, K., Slimani, M., Shephard, R., Yousfi, N., Tabka, Z., & Bouhlel, E. (2016). Effects of recreational soccer on physical fitness and health indices in sedentary healthy and unhealthy subjects. Biology of Sport, 33(2), 127.
- M., J., Chiampas, G. T., Cost, R., Sullivan, J., & Lobelo, F. (2024). Elevating recreational soccer to improve population health in the United States: The time is now. Frontiers in Public Health, 12, 1406878.
