MET 7.3 · Compendium code 03015

Calories burned pole dance

Pole Dance is classified in the Compendium of Physical Activities as “Aerobic dance, general (e.g. Zumba-style classes)”, with a MET value of 7.3 — about 539 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)	87	174	261	348	522	695
110 lb (50 kg)	96	191	287	382	574	765
120 lb (54 kg)	104	209	313	417	626	834
130 lb (59 kg)	113	226	339	452	678	904
140 lb (64 kg)	122	243	365	487	730	974
150 lb (68 kg)	130	261	391	522	782	1043
155 lb (70 kg)	135	269	404	539	808	1078
160 lb (73 kg)	139	278	417	556	834	1113
170 lb (77 kg)	148	296	443	591	887	1182
180 lb (82 kg)	156	313	469	626	939	1252
190 lb (86 kg)	165	330	495	661	991	1321
200 lb (91 kg)	174	348	522	695	1043	1391
210 lb (95 kg)	183	365	548	730	1095	1460
220 lb (100 kg)	191	382	574	765	1147	1530
240 lb (109 kg)	209	417	626	834	1252	1669
260 lb (118 kg)	226	452	678	904	1356	1808
280 lb (127 kg)	243	487	730	974	1460	1947
300 lb (136 kg)	261	522	782	1043	1565	2086

FAQ

How many calories does pole dance burn per hour?

About 539 calories per hour for a 155-lb (70 kg) person, 435 for 125 lb and 643 for 185 lb, using a MET value of 7.3 (Aerobic dance, general (e.g. Zumba-style classes)).

Is pole dance a good workout?

At 7.3 METs, pole dance counts as vigorous-intensity activity. Federal guidelines recommend 150 minutes of moderate (or 75 minutes of vigorous) activity a week.

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.