The Football Calorie Burn Calculator helps you estimate how many calories you burn while playing football based on your weight, playing time, and activity level. Whether you’re playing a friendly match or training hard, it gives you a simple way to track your energy expenditure and better understand how football supports your fitness goals.
Football Calorie Burn Calculator
Find out how many calories you burn playing football. Choose a competitive match, futsal, casual football or walking football, enter your weight and time, and get calories per game, per 90 minutes and per week.
- Type Of Football
- Weight And Time
- Calories Burned
What Kind Of Football Are You Playing?
Harder, faster football burns more calories per minute.
Enter Your Weight And Playing Time
Add sessions per week to see your weekly and monthly totals.
Please enter a weight between 25 and 200 kg (55 to 440 lb), minutes between 1 and 300, and up to 14 sessions a week.
Calorie figures are estimates for adults based on standard MET values. Real energy use varies from person to person. This is not medical or nutrition advice.
How Hard Is Each Type Of Football?
MET values show how much more energy an activity uses compared with sitting still.
How The Football Calorie Calculator Works
Four quick steps to your calorie burn.
Pick The Type
Competitive, futsal, casual or walking football.
Enter Your Weight
In kilograms or pounds.
Add Your Time
Minutes played, plus sessions per week if you like.
See The Calories
Per game, per 90, per week and for every type.
How Many Calories Does Football Burn?
Football is one of the most demanding team sports, with constant running, sprinting, jumping and changes of direction. How many calories it burns depends mainly on three things: how intense the game is, how long you play and how much you weigh.
The GlobeHour Football Calorie Burn Calculator uses the MET values from the Compendium of Physical Activities to estimate your energy use. It shows your total calories, calories per minute, per 90 minutes and per hour, the extra calories above resting, and weekly and monthly totals if you play regularly. It also compares all four types of football for the same time and weight.
How Calories Burned Are Calculated
Example: a 75 kg player in a 90-minute competitive match, 3 sessions a week.
| Measure | Formula | Example |
|---|---|---|
| Calories Per Minute | MET × 3.5 × weight (kg) ÷ 200 | 9.5 × 3.5 × 75 ÷ 200 = 12.5 |
| Total Calories | Calories per minute × minutes | 12.47 × 90 = 1,122 kcal |
| Per Hour | Calories per minute × 60 | 748 kcal |
| Extra Above Resting | (MET − 1) × 3.5 × weight ÷ 200 × minutes | 1,004 kcal |
| Per Week | Total calories × sessions | 1,122 × 3 = 3,367 kcal |
| Per Month | Per week × 52 ÷ 12 | 14,588 kcal |
For the same 90 minutes, the 75 kg player would burn about 921 kcal playing futsal, 827 kcal playing casual football and 413 kcal playing walking football.
What Is A MET?
MET stands for metabolic equivalent of task. One MET is the energy your body uses at rest, sitting quietly. An activity with a MET of 9.5, like a competitive football match, uses about 9.5 times as much energy as resting.
- Competitive match (9.5): full-intensity football with pressing, sprints and duels.
- Futsal (7.8): fast, small-sided indoor football.
- Casual football (7.0): kickabouts and friendly games.
- Walking football (3.5): a slower version popular with older players.
The “extra above resting” figure removes the 1 MET your body would use anyway, so it shows the calories the football itself added.
Why Your Real Calorie Burn May Be Different
MET values are averages, so they give a good estimate rather than an exact number. Your real calorie burn can be higher or lower because of:
- Work rate: a box-to-box midfielder usually covers more ground than a goalkeeper.
- Stoppages: the ball is out of play for a big part of every match.
- Fitness: fitter players often use energy more efficiently.
- Body composition, age and conditions: heat, pitch and weather all play a part.
Tips For Fuelling Football
- Eat a balanced meal with carbohydrates 2 to 3 hours before playing.
- Drink water before, during and after every session.
- Have a recovery snack with carbohydrates and protein after playing.
- Don’t skip meals on match days, as you need energy to perform.
- Take extra care with fluids when playing in hot weather.
- Get enough sleep so your body can recover.
- Speak to a sports dietitian for a plan that suits you.
- Use the weekly total to understand how active you are.
Football Calorie Burn Calculator FAQ
How Many Calories Does A 90-Minute Football Match Burn?
A 75 kg player burns about 1,122 calories in a 90-minute competitive match, based on a MET value of 9.5. Heavier players burn more and lighter players burn less.
Is The Football Calorie Calculator Free?
Yes. It is completely free, needs no sign-up and works on phones, tablets and computers.
How Are Calories Burned Calculated?
Calories per minute = MET × 3.5 × weight in kg ÷ 200. Multiply by the minutes played for the total.
What Is The MET Value Of Football?
The Compendium of Physical Activities lists competitive soccer at 9.5, futsal at 7.8, casual soccer at 7.0 and walking football at 3.5.
Does Futsal Burn More Calories Than Casual Football?
Yes, slightly. Futsal has a MET of 7.8 compared with 7.0 for casual football.
Does Walking Football Burn Calories?
Yes. With a MET of 3.5, a 75 kg player burns about 413 calories in 90 minutes of walking football.
Why Do Heavier Players Burn More Calories?
Moving a heavier body takes more energy, so calories burned rise with body weight for the same activity.
How Accurate Is The Calculator?
It gives an estimate based on average MET values. Work rate, position, fitness and conditions can change your real calorie burn.
Is My Information Saved?
Your details are saved only in your own browser. Nothing is sent to GlobeHour.
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