The average person burns 500-700 calories per hour rowing at 100 watts and 860-1150 calories per hour rowing at 200 watts.
How many calories are burned rowing?
Calories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200
“MET” is a measurement of the energy cost of physical activity for a period of time. You can find an activity’s MET on the chart above.
A task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.
A task with a MET of 2 uses twice as much energy as a task with a MET of 1. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1.
MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities).
A person weighs 180 pounds (81.65kg) and does 100 watt, moderate effort rowing (a task that has a MET value of 7.0) for 1 hour (60 minutes).
Calories Burned from 100 watt, moderate effort rowing (per minute) = (7 x 81.65 x 3.5) / 200 = 10.00
Calories Burned from 100 watt, moderate effort rowing (for 60 minutes) = 10.00 x 60 = 600
Sources and External Resources
- Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. Retrieved May 11, 2015, from the World Wide Web.
- Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Conditioning Exercise – provides MET values for different conditioning exercises, including rowing.
- Learn about “MET” and the compendium of physical activities from Arizona State University, University or South Carolina, and Wikipedia. There is a summary of general physical activities defined by intensity from the CDC and the Harvard School of Public Health.
- Recommendations on physical activity for health from the Harvard School of Public Health and the WHO.
- Learn about the health benefits of using a rowing machine with “I Added Rowing to My Workouts. Here’s Why You Should, Too” by James Nosek of Men’s Health, “Benefits of a Rowing Machine” by Lisa Maloney of Livestrong, “Why the Rowing Machine Deserves Your Attention” by Dominique Michelle Astorino of Shape, and “15 Benefits of Using a Rowing Machine Will Convince You It’s The Cardio Dream” by Lauren Clark of Women’s Health.
- Learn to use a row and use a rowing machine with “How to teach beginners to row on a rowing machine” by YouTube user decentrowingdotcom, “A Beginner’s Guide to Rowing” by Dani Kruger of A Sweat Life, and “How to Use a Rowing Machine as a Killer Cross-Training Tool” by Ashley Mateo of Runner’s World.