MET 5.0 · Compendium code 03020

Calories burned: Aerobic dance, low impact

“Aerobic dance, low impact”, with a MET value of 5.0 — about 369 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)	60	119	179	238	357	476
110 lb (50 kg)	65	131	196	262	393	524
120 lb (54 kg)	71	143	214	286	429	572
130 lb (59 kg)	77	155	232	310	464	619
140 lb (64 kg)	83	167	250	333	500	667
150 lb (68 kg)	89	179	268	357	536	714
155 lb (70 kg)	92	185	277	369	554	738
160 lb (73 kg)	95	191	286	381	572	762
170 lb (77 kg)	101	202	304	405	607	810
180 lb (82 kg)	107	214	321	429	643	857
190 lb (86 kg)	113	226	339	452	679	905
200 lb (91 kg)	119	238	357	476	714	953
210 lb (95 kg)	125	250	375	500	750	1000
220 lb (100 kg)	131	262	393	524	786	1048
240 lb (109 kg)	143	286	429	572	857	1143
260 lb (118 kg)	155	310	464	619	929	1238
280 lb (127 kg)	167	333	500	667	1000	1334
300 lb (136 kg)	179	357	536	714	1072	1429

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.