MET 11.3 · Compendium code 03038

Calories burned: Ballroom dancing, competitive, general

“Ballroom dancing, competitive, general”, with a MET value of 11.3 — about 834 calories per hour for a 155-lb person.

Body weight	15 min	30 min	45 min	60 min	90 min	120 min
100 lb (45 kg)	135	269	404	538	807	1076
110 lb (50 kg)	148	296	444	592	888	1184
120 lb (54 kg)	161	323	484	646	969	1292
130 lb (59 kg)	175	350	525	700	1049	1399
140 lb (64 kg)	188	377	565	753	1130	1507
150 lb (68 kg)	202	404	605	807	1211	1615
155 lb (70 kg)	209	417	626	834	1251	1668
160 lb (73 kg)	215	431	646	861	1292	1722
170 lb (77 kg)	229	457	686	915	1372	1830
180 lb (82 kg)	242	484	727	969	1453	1938
190 lb (86 kg)	256	511	767	1023	1534	2045
200 lb (91 kg)	269	538	807	1076	1615	2153
210 lb (95 kg)	283	565	848	1130	1695	2260
220 lb (100 kg)	296	592	888	1184	1776	2368
240 lb (109 kg)	323	646	969	1292	1938	2583
260 lb (118 kg)	350	700	1049	1399	2099	2799
280 lb (127 kg)	377	753	1130	1507	2260	3014
300 lb (136 kg)	404	807	1211	1615	2422	3229

Compare with other dance activities

Activity	MET	kcal/hr (155 lb)
Ballroom DanceSport competition (Standard and Latin)	13.0	960
Ballroom dancing, competitive, general	11.3	834
Musical theater, singing and dancing	10.3	760
Nightclub or folk dancing, vigorous (disco, line dancing, Irish step, polka, contra)	9.8	723
Polynesian dance, Samoan slap, Tahitian	8.8	650
Flamenco dance	8.5	627
Aerobic dance, general (e.g. Zumba-style classes)	7.3	539
Aerobic dance, high impact	7.3	539
Chinese square dance, aerobic dance	7.3	539
Polynesian dance — fast hula, Samoan sasa, tinikling	7.0	517
Ballet, modern or jazz — performance, vigorous effort	6.8	502
Ballet exercises (pliés, tendus, jetés, rond de jambe, grand battement)	6.3	465
Salsa dancing to a video	6.3	465
Afro-Cuban salsa (cha-cha-cha, mambo, Afro rumba, son steps)	6.0	443
Ballroom dance, recreational (waltz, foxtrot, cha-cha, swing)	6.0	443
Polynesian dance — slow hula, haka, Tongan	5.8	428
Ballroom dancing, fast	5.5	406
Anishinaabe jingle dancing and other traditional American Indian dancing	5.5	406
Square dancing, American Western, country	5.5	406
Chinese square dance, Ballet & Tibetan dance	5.5	406
Ballet, modern or jazz — general, rehearsal or class	5.0	369
Aerobic dance, low impact	5.0	369
Folk dancing, moderate effort	5.0	369
Tap dancing	4.8	354
Salsa dancing with a partner	4.8	354
Ethnic or cultural dancing (e.g. salsa, merengue, flamenco, belly, hula, swing)	4.5	332
Jazz dancing, general	4.5	332
Contemporary dancing, nightclub	4.3	317
Contemporary dancing, general	3.8	281
Caribbean dance (Abakua, Beguine, Bellair, Jonkonnu and others)	3.5	258
Ballroom, slow (waltz, foxtrot, slow dancing, samba, tango, rumba, mambo, cha-cha)	3.0	221

kcal = MET × kg × hours (1 MET ≈ 1 kcal/kg/hour; we use 1.05 to match 3.5 ml O₂/kg/min). Source: Compendium of Physical Activities. Estimates only.