MET 13.0 · Compendium code 03039

Calories burned: Ballroom DanceSport competition (Standard and Latin)

“Ballroom dance, DanceSport competition (modern waltz, tango, Viennese waltz, slow fox, quick step, samba, chacha, rumba, paso doble, jive)”, with a MET value of 13.0 — about 960 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)	155	310	464	619	929	1238
110 lb (50 kg)	170	341	511	681	1022	1362
120 lb (54 kg)	186	371	557	743	1114	1486
130 lb (59 kg)	201	402	604	805	1207	1610
140 lb (64 kg)	217	433	650	867	1300	1734
150 lb (68 kg)	232	464	697	929	1393	1857
155 lb (70 kg)	240	480	720	960	1440	1919
160 lb (73 kg)	248	495	743	991	1486	1981
170 lb (77 kg)	263	526	789	1053	1579	2105
180 lb (82 kg)	279	557	836	1114	1672	2229
190 lb (86 kg)	294	588	882	1176	1765	2353
200 lb (91 kg)	310	619	929	1238	1857	2477
210 lb (95 kg)	325	650	975	1300	1950	2600
220 lb (100 kg)	341	681	1022	1362	2043	2724
240 lb (109 kg)	371	743	1114	1486	2229	2972
260 lb (118 kg)	402	805	1207	1610	2415	3220
280 lb (127 kg)	433	867	1300	1734	2600	3467
300 lb (136 kg)	464	929	1393	1857	2786	3715

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.