How Many Calories Does Soccer Burn? By Position, Intensity & Duration
Soccer burns 490 calories per hour at casual intensity for a 70 kg person, up to 700 cal/hr in competitive matches. Complete calorie breakdown by position, duration, and intensity.
Soccer burns approximately 490 calories per hour at casual intensity and up to 700 calories per hour in competitive matches for an average adult (70 kg / 154 lb). Position plays a large role — midfielders covering 10–13 km per match burn significantly more than goalkeepers covering 5–7 km.
For a personalized calorie calculation based on your exact weight, use our Soccer Calorie Calculator.
Calories Burned Playing Soccer by Duration
The table below shows calories burned for a 70 kg (154 lb) reference player across all intensity types and common game durations.
| Intensity | 30 min | 60 min | 90 min |
|---|---|---|---|
| Casual / Recreational | 245 cal | 490 cal | 735 cal |
| Training Session | 280 cal | 560 cal | 840 cal |
| Competitive Match | 350 cal | 700 cal | 1,050 cal |
| Goalkeeper | 175 cal | 350 cal | 525 cal |
A full 90-minute competitive match burns over 1,000 calories for most adult players — equivalent to a significant portion of a daily calorie intake. Goalkeepers burn roughly half that amount due to their limited running distance.
Soccer Calorie Burn by Position
Not all positions are equal in terms of energy expenditure. The distances covered per match vary dramatically, which directly impacts total calorie burn.
| Position | Distance Per Match | Calories Per Hour (70 kg) | Calories Per 90 Min (70 kg) |
|---|---|---|---|
| Midfielder | 10–13 km | ~700 cal | ~1,050 cal |
| Striker / Forward | 9–11 km | ~650 cal | ~975 cal |
| Defender | 8–10 km | ~620 cal | ~930 cal |
| Goalkeeper | 5–7 km | ~350 cal | ~525 cal |
Midfielders are the highest-calorie-burning position in soccer because they are involved in both defensive and attacking play, requiring constant running, sprinting, and direction changes across the full width and length of the pitch.
Goalkeepers, while requiring explosive bursts and high-intensity short movements, spend much of the game at rest or low-intensity walking, resulting in roughly half the calorie burn of an outfield player.
MET Values for Soccer
Calorie calculations for soccer use MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. The formula is:
Calories = MET × Weight (kg) × Duration (hours)
| Activity Type | MET Value | Compendium Code | Description |
|---|---|---|---|
| Soccer, casual / recreational | 7.0 | 15610 | Informal kickabout, parks football |
| Soccer, training | 8.0 | 15605 | Drills, practice sessions, warm-up matches |
| Soccer, competitive match | 10.0 | 15620 | Organized league or competitive play |
| Soccer, goalkeeper | 5.0 | 15615 | Goalkeeper position, competitive |
These MET values reflect the average intensity across the full duration of play. In reality, soccer involves alternating bursts of sprinting and recovery, so actual calorie burn varies throughout a match.
MET values sourced from the 2011 Compendium of Physical Activities (Ainsworth et al., Med Sci Sports Exerc, 43(8): 1575–1581).
Factors That Affect How Many Calories Soccer Burns
Body Weight
Heavier players burn more calories for the same activity because they require more energy to move their body mass. A 90 kg player burns roughly 80% more calories per hour than a 50 kg player at the same intensity.
Playing Intensity and Position
As shown in the position table above, the type of play and position dramatically affect calorie burn. A midfielder in a high-press system burns more than one in a low-block system.
Age and Fitness Level
More conditioned players tend to be more efficient at lower intensities, meaning they burn slightly fewer calories at casual pace but can sustain higher intensities longer. Younger players (under 18) typically have lower body weights, so total calorie burn is lower even at the same MET value.
Match Duration
A full 90-minute competitive match burns substantially more than a casual 30-minute kickabout. Training sessions typically run 60–90 minutes but include rest periods, so effective calorie burn is lower than a continuous competitive match.
Calculate Your Exact Soccer Calorie Burn
The tables on this page use a 70 kg reference weight to give general guidance. If you want a precise figure based on your actual body weight, intensity level, and the exact duration you played, use the calculator below.
Use our Soccer Calorie Calculator to enter your weight, choose your intensity level (casual, training, competitive, or goalkeeper), and get your personalized result instantly.
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