Rock Climbing Calorie Calculator
Calculate calories burned rock climbing. Trad, sport, bouldering, top rope, gym climbing, and rappelling options.
By Jonas Lindemann · Updated · How we build our calculators
45-60 min
90-120 min
3-4 hours
Trad climbing burns the most calories due to gear placement and mental focus required
562kcal
Calories Burned
562kcal/h
Per Hour
8MET
Intensity
High
Intensity Level
Style: Sport climbing (outdoor)
MET 8 - Sustained climbing on pre-bolted outdoor routes
This is approximately 28.1% of a 2000 kcal daily diet.
Rock Climbing Benefits: Full-body strength, grip strength, flexibility, problem-solving, mental focus
Combines physical challenge with mental puzzle-solving
Calorie Factors: Route difficulty, climbing time vs rest, hold type, wall angle
Overhanging routes burn significantly more calories than vertical walls
Limitations: Climbing sessions include significant rest between routes. Values are for active climbing time.
Accuracy: Moderate ±25-35%
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About the Rock Climbing Calorie Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and endurance athlete (cycling, running, triathlon). I built this calculator to help outdoor enthusiasts track their calorie burn using published MET values.
Rock Climbing Calorie Calculator
Rock climbing burns between 400-900 calories per hour of active climbing, depending on style and difficulty. Trad climbing burns the most due to gear placement and mental focus.
How the Calculator Works
Calories Burned = MET × Weight (kg) × Time (hours)
MET Values by Climbing Style
| Climbing Style | MET Value |
|---|---|
| Trad Climbing | 11.0 |
| Sport Climbing (Outdoor) | 8.0 |
| Bouldering | 7.5 |
| Top Rope | 7.0 |
| Indoor Gym | 6.0 |
| Rappelling | 5.0 |
Example Calculation
For a 70 kg person indoor gym climbing for 2 hours:
1. MET Value: 6.0 (indoor gym)
2. Calculation: 6.0 × 70 × 2.0 = 840 calories
Note: Climbing sessions include rest between routes. Values shown are for total session time including rest.
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