Enter your weight and minutes played to calculate your calories burned playing soccer. A 155 lb person burns about 260 calories in 30 minutes of a recreational soccer match.

Soccer Calories Burned Calculator

Basic
Advanced

Related Calculators

Soccer Calories Burned Formula

The basic tab uses playing time. The advanced tab uses miles covered.

Calories = Weight_{lb} \times Minutes \times Pace\ Factor
Calories = Weight_{lb} \times Miles \times Distance\ Factor

Soccer pace factors

Pace Minute Factor Distance Factor Best Fit
Casual pickup 0.044 1.03 Light social play with more walking and easy jogging
Recreational match 0.056 1.11 Typical adult league game or weekend match pace
Competitive match 0.070 1.14 Frequent hard runs, more pressing, and higher work rate
Elite / very high pace 0.079 1.19 Near-constant movement with repeated sprint efforts

How to use the calculator

  1. Enter your body weight in pounds.
  2. Choose the match pace that best fits your session.
  3. Use the Basic tab for minutes played.
  4. Use the Advanced tab if you tracked miles covered.
  5. Click Calculate.

Example calculations

Basic: A 155 lb player in a 45 minute recreational match:

Calories = 155 \times 45 \times 0.056 = 391

Advanced: A 155 lb player covering 4.0 miles in a competitive match:

Calories = 155 \times 4.0 \times 1.14 = 707

Typical calories burned playing soccer

Weight 30 Min Recreational 60 Min Recreational 60 Min Competitive
150 lb 252 504 630
180 lb 302 605 756
200 lb 336 672 840

Calories per hour for a 155 lb player

Pace Calories per Hour
Casual pickup 409
Recreational match 521
Competitive match 651
Elite / very high pace 735

What drives calorie burn in soccer

  • Playing time: more minutes on the field means more total work.
  • Pace: repeated sprints, pressing, and quick recoveries raise calorie burn fast.
  • Position: midfield and high-movement roles usually cover more ground.
  • Game format: small-sided games often create more frequent high-intensity actions.
  • Distance covered: tracked mileage gives a strong picture of total workload.

Common questions

Is soccer good for burning calories?
Yes. Soccer mixes steady movement with repeated bursts of speed, which creates a high overall energy cost.

Should I use minutes or miles?
Use minutes if you know your on-field time. Use miles if you tracked distance with a watch or GPS device.

Why does pace matter so much?
The difference between casual play and a hard competitive match is usually sprint frequency, recovery time, and total movement volume.