Rowing 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* |
|---|---|---|---|
| Moderate effort (~100 W) | 4.8 | 168 | 336 |
| Vigorous effort (~150 W) | 7.0 | 245 | 490 |
| Very vigorous (racing pace) | 8.5 | 298 | 595 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for rowing (7.0 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 96 | 192 | 385 |
| 70 kg (154 lb) | 122 | 245 | 490 |
| 85 kg (187 lb) | 149 | 298 | 595 |
| 100 kg (220 lb) | 175 | 350 | 700 |
Getting more from rowing
- Power comes from legs (~60%), then body swing, then arms — arm-pulling wastes energy and burns less.
- The erg's calorie display is among the most trustworthy in the gym because it's computed from wattage.
- Damper setting 3–5 suits most people; 10 is not 'harder cardio', just heavier strokes.
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
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ 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
Is rowing better than running for calories?
At matched perceived effort they're close. Rowing spreads work across more muscle with less impact, making it superior for heavier users or anyone with joint issues.
How many calories is 2,000 metres on the rower?
A 7–9 minute hard 2K typically costs 100–150 kcal. It feels like far more — short maximal efforts are brutal but brief.