Rugby Calories Burned Calculator
Calculate calories burned during rugby training and matches using official MET values from the Compendium of Physical Activities.
Rugby Calories Burned Calculator
Rugby burns between 600-1000 calories per hour, making it one of the most physically demanding team sports for cardiovascular fitness, muscular strength, and explosive power development. According to the Compendium of Physical Activities, competitive rugby union reaches 8.3 METs, while training and match play can exceed 10.0 METs during high-intensity phases. Research from PMC Sports Medicine demonstrates that rugby training significantly improves cardiovascular endurance, muscular power, bone density, and body composition while developing exceptional functional strength and mental resilience through the sport’s unique combination of aerobic and anaerobic demands.
Rugby Training Intensity Levels & Calorie Burn
Based on research from the Compendium of Physical Activities and validated metabolic equivalent (MET) values, here are the scientifically-backed rugby intensity classifications:
- Light Training/Touch Rugby (6.3 METs): Non-competitive touch rugby, basic skills practice, light conditioning with emphasis on technique development, ball handling, and fundamental movement patterns
- Moderate Training (8.0 METs): Standard training sessions including fitness drills, contact practice, scrummaging, lineout work with moderate intensity and sustained cardiovascular demand
- Competitive Rugby Union (8.3 METs): Full-contact match play with tackling, rucking, mauling, scrums, and lineouts requiring explosive power, endurance, and tactical execution
- High-Intensity Match Play (10.0+ METs): Elite-level rugby with maximum effort phases, intense contact situations, rapid transitions, and peak anaerobic power output
According to PMC Exercise Science research, rugby players demonstrate superior cardiovascular fitness, muscular power, and bone mineral density compared to other team sport athletes, with the sport’s unique demands creating exceptional functional strength and injury resilience!
Comprehensive Rugby Calorie Burn Chart
| Training Duration | Light Training (6.3 MET) |
Moderate Training (8.0 MET) |
Competitive Match (8.3 MET) |
High-Intensity (10.0 MET) |
|---|---|---|---|---|
| 30 minutes | 140-190 calories | 180-240 calories | 190-250 calories | 225-300 calories |
| 60 minutes | 280-380 calories | 360-480 calories | 375-500 calories | 450-600 calories |
| 80 minutes (Full Match) | 375-505 calories | 480-640 calories | 500-665 calories | 600-800 calories |
| 90 minutes | 420-570 calories | 540-720 calories | 565-750 calories | 675-900 calories |
Calories Burned by Body Weight (80-minute rugby match)
| Body Weight | Light Training | Moderate Training | Competitive Match | High-Intensity |
|---|---|---|---|---|
| 175 lbs (79 kg) | 530 calories | 675 calories | 700 calories | 845 calories |
| 200 lbs (91 kg) | 605 calories | 770 calories | 800 calories | 965 calories |
| 225 lbs (102 kg) | 680 calories | 865 calories | 900 calories | 1085 calories |
| 250 lbs (113 kg) | 755 calories | 960 calories | 1000 calories | 1205 calories |
Scientific Formula for Rugby Calorie Calculation
Calories Burned = (MET × Body Weight(kg) × 3.5) ÷ 200 × Duration(minutes)
Formula Components:
- MET Value: 6.3-10.0+ (varies by rugby intensity, position demands, and match phase)
- Body Weight: Your current weight in kilograms (divide pounds by 2.205)
- Duration: Total playing/training time in minutes (active participation)
- 3.5: Standard oxygen consumption factor (ml/kg/min)
- 200: Conversion factor for metabolic calculations
A 200 lb (91 kg) player in an 80-minute competitive rugby match (8.3 METs) burns: (8.3 × 91 × 3.5) ÷ 200 × 80 = 1,063 calories
Evidence-Based Rugby Health & Performance Benefits
Research published in BMJ Open Sports Medicine demonstrates that rugby training provides comprehensive physical and mental health improvements:
- Exceptional Cardiovascular Fitness: Rugby’s intermittent high-intensity nature significantly improves VO2 max, cardiac output, and anaerobic capacity while developing superior cardiovascular endurance and recovery
- Functional Strength & Power: Contact elements, scrummaging, and explosive movements build exceptional functional strength, muscular power, and bone density throughout the entire body
- Enhanced Body Composition: High-intensity training and match play promote significant fat loss, muscle mass development, and improved metabolic efficiency for optimal athletic performance
- Mental Resilience & Teamwork: Rugby develops mental toughness, decision-making under pressure, leadership skills, and strong social bonds through team-based challenges and strategic gameplay
According to peer-reviewed sports medicine research, rugby players show superior bone mineral density, reduced injury rates, and enhanced psychological well-being compared to non-contact sport athletes!
Related Tools
Calories Burned Rowing Machine
Calories Burned during Sleep Calculator
Protein Intake Calculator
Fat Intake Calculator
Glycemic Load & Index Calculator
Creatine Intake Calculator
Carbohydrate Intake Calculator
Exercise Calories Calculator
Running Calories Burned Calculator
Cycling Calorie Calculator
Walking Calorie Burn Calculator
Calories to Grams Calculator
References
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Griffin S, Syed Sheriff R, Dane K, Myall K, Simpson K, Lewis H, Yeomans C, Patricios J, Kemp S, Khan K, Palmer D, Fawkner S, Kelly P. ‘Mental heAlth and well-being in rUgby pLayers’ (MAUL) study: an online survey of diverse cohorts of rugby union players internationally. BMJ Open Sport Exerc Med. 2024 Dec 7;10(4):e002164. doi: 10.1136/bmjsem-2024-002164. PMID: 39659707; PMCID: PMC11629002.
- Griffin SA, Panagodage Perera NK, Murray A, Hartley C, Brooks JHM, Kemp SPT, Stokes KA. The relationships between rugby union and health: a scoping review protocol. BMJ Open Sport Exerc Med. 2019 Aug 24;5(1):e000593. doi: 10.1136/bmjsem-2019-000593. PMID: 31548908; PMCID: PMC6733317.
- Panagodage Perera NK, Radojčić MR, Filbay SR, et alRugby Health and Well-Being Study: protocol for a UK-wide survey with health data cross-validationBMJ Open 2021;11:e041037. doi: 10.1136/bmjopen-2020-041037
