Volleyball Calories Burned Calculator
Calculate calories burned during volleyball play using official MET values from sports science research and the Compendium of Physical Activities.
How Many Calories Does Volleyball Burn?
Volleyball burns between 180-540 calories per hour, making it an excellent team sport for cardiovascular fitness, coordination, and social interaction. According to the Compendium of Physical Activities, volleyball ranges from 3.0-8.0 METs depending on intensity and playing style. For a 150-pound person, competitive volleyball can burn approximately 360-540 calories per hour while developing exceptional hand-eye coordination, teamwork skills, and explosive jumping power through the dynamic movements that characterize this popular Olympic sport.
Volleyball Playing Intensity Levels & Calorie Expenditure
Based on research from the Compendium of Physical Activities and metabolic equivalent (MET) values, here are the different volleyball intensity levels:
- Recreational/Social Play (3.0 METs): Casual volleyball with friends, light movement, basic serving and passing with social interaction
- Casual Volleyball – General (4.0 METs): Standard recreational play with moderate movement, regular spiking and blocking attempts
- Moderate Competitive Play (6.0 METs): Organized games with consistent rallies, strategic positioning, and sustained cardiovascular demand
- Vigorous/Tournament Play (8.0 METs): High-intensity competition with explosive jumping, rapid movements, and maximum effort rallies
According to research published in PMC, recreational volleyball significantly improves cardiovascular health, reduces LDL cholesterol, and enhances overall fitness markers while providing excellent social benefits and stress reduction through team-based exercise!
Volleyball Calorie Burn Chart
| Duration | Recreational Play (3.0 MET) |
Casual Volleyball (4.0 MET) |
Competitive Play (6.0 MET) |
Tournament Level (8.0 MET) |
|---|---|---|---|---|
| 30 minutes | 90-120 calories | 120-160 calories | 180-240 calories | 240-320 calories |
| 45 minutes | 135-180 calories | 180-240 calories | 270-360 calories | 360-480 calories |
| 60 minutes | 180-240 calories | 240-320 calories | 360-480 calories | 480-640 calories |
| 90 minutes | 270-360 calories | 360-480 calories | 540-720 calories | 720-960 calories |
Calories Burned by Body Weight (60 minutes of play)
| Body Weight | Recreational Play | Casual Volleyball | Competitive Play | Tournament Level |
|---|---|---|---|---|
| 125 lbs (57 kg) | 171 calories | 228 calories | 342 calories | 456 calories |
| 150 lbs (68 kg) | 204 calories | 272 calories | 408 calories | 544 calories |
| 175 lbs (79 kg) | 237 calories | 316 calories | 474 calories | 632 calories |
| 200 lbs (91 kg) | 270 calories | 360 calories | 540 calories | 720 calories |
Formula for Calculating Volleyball Calories Burned
Calories Burned = MET × Weight(kg) × Duration(hours)
- MET Value: 3.0-8.0 (based on volleyball intensity and playing style)
- Weight: Your body weight in kilograms
- Duration: Playing time in hours
- Note: Tool applies adjustment factors for skill, intensity, position, surface, and environment
Calorie Burn by Volleyball Playing Style
According to the Compendium of Physical Activities, different volleyball playing styles offer varying calorie-burning potential:
- Beach Volleyball (5.0-7.0 METs): Sand surface increases energy demands with enhanced balance challenges, deeper lunges, and more explosive movements
- Indoor Volleyball (3.0-8.0 METs): Traditional court play with consistent surface allowing for rapid lateral movements and precise positioning
- Sitting Volleyball (2.5-4.0 METs): Paralympic sport emphasizing upper body strength, core stability, and rapid court coverage while seated
- Water Volleyball (4.0-6.0 METs): Aquatic version providing resistance training benefits with joint-friendly exercise and enhanced core engagement
Volleyball Health & Performance Benefits
According to research published in PMC, volleyball training provides exceptional physical and cognitive benefits:
- Cardiovascular Excellence: Intermittent high-intensity rallies significantly improve VO2 max, heart rate recovery, and cardiovascular endurance through varied movement patterns
- Coordination & Agility: Complex hand-eye coordination, rapid directional changes, and precise ball control enhance neuromuscular coordination and reaction time
- Explosive Power: Jumping for spikes and blocks develops lower body power, while quick lateral movements build agility and speed
- Social & Mental Health: Team-based nature promotes social interaction, communication skills, and stress reduction through collaborative exercise
According to systematic review research, volleyball significantly enhances cognitive function, decision-making speed, and spatial awareness while providing excellent stress relief and social bonding opportunities!
Volleyball Cognitive & Brain Benefits
Research from systematic review studies reveals the exceptional cognitive benefits of volleyball participation:
- Executive Function: Strategic gameplay, rapid decision-making, and anticipation skills enhance executive function and cognitive flexibility more than individual sports
- Spatial Awareness: Three-dimensional ball tracking, court positioning, and teammate coordination significantly improve spatial processing and visual-motor integration
- Attention & Focus: Sustained concentration during rallies, peripheral vision awareness, and multi-tasking demands enhance attention span and focus
- Memory & Learning: Complex play patterns, tactical strategies, and skill refinement promote neuroplasticity and motor learning adaptation
According to neuroscience research, volleyball players show enhanced brain connectivity, faster processing speed, and improved cognitive flexibility compared to sedentary individuals, making it an excellent “brain sport”!
Factors Affecting Volleyball Calorie Burn
Research from applied sciences research identifies key variables that influence volleyball energy expenditure:
- Playing Position: Middle blockers burn 15-20% more calories than setters due to explosive jumping, rapid transitions, and higher movement intensity
- Game Intensity: Tournament play burns 60-100% more calories than recreational play due to sustained high-intensity rallies and competitive pressure
- Surface Type: Beach volleyball burns 25-40% more calories than indoor play due to sand resistance, balance challenges, and increased muscle activation
- Skill Level: Advanced players burn more calories through longer rallies, complex movements, and higher game intensity compared to beginners
To maximize calorie burn during volleyball, focus on explosive jumping, maintain continuous movement between points, practice defensive digs and rolls, and progressively increase game intensity as skills improve!
References
- Trajković N, Sporiš G, Krističević T, Bogataj Š. Effects of Small-Sided Recreational Volleyball on Health Markers and Physical Fitness in Middle-Aged Men. Int J Environ Res Public Health. 2020 Apr 27;17(9):3021. doi: 10.3390/ijerph17093021. PMID: 32349223; PMCID: PMC7246439.
- Lin, K.-C.; Chang, C.-Y.; Hung, M.-H.; Lin, W.-M. The Positive Effects on Volleyball Receiving Skills When Training with Lighter Balls. Appl. Sci. 2022, 12, 9692. https://doi.org/10.3390/app12199692
- Gökçe, Evrim & Güneş, Emel & Nalçacı, Erhan. (2022). The Cognitive Benefits of Playing Volleyball: A Systematic Review. Kafkas Journal of Medical Sciences. 12. 270-280. 10.5505/kjms.2022.90008.
