Basketball calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| Shooting around, casual | 4.5 | 158 | 315 |
| General game, half court | 6.5 | 228 | 455 |
| Competitive full-court game | 8.0 | 280 | 560 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for basketball (6.5 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 89 | 179 | 358 |
| 70 kg (154 lb) | 114 | 228 | 455 |
| 85 kg (187 lb) | 138 | 276 | 552 |
| 100 kg (220 lb) | 162 | 325 | 650 |
Getting more from basketball
- Full-court games burn 30–50% more than half-court thanks to transition sprints.
- Defensive slides and rebounding jumps are where much of the hidden cost lives.
- Pick-up games of 2–3 hours can quietly total 1,000+ kcal — fuel and hydrate accordingly.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🚶 Walking
- 🏃 Running
- 🐢 Jogging
- 🚴 Cycling
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🥾 Hiking
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
How many calories does an hour of basketball burn?
A 75 kg player burns roughly 480 kcal in a general game and 600+ in a competitive full-court hour.
Is basketball better cardio than running?
It's comparable at game intensity and far more engaging, but harder on knees and ankles. Many players keep base fitness with running and treat games as the fun spike.