Rowing Calories Calculator
Estimates the calories used rowing, on a machine or on the water, from your weight, effort and time.
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The formula
gross kcal = MET × weight (kg) × hours net kcal = (MET − 1) × weight (kg) × hours
If your machine shows average watts, use the nearest watts row.
What to watch out for
A rowing machine measures the power you put in, usually shown in watts. The body is only about 20% efficient, so 100 W of rowing works out at about 430 kcal per hour whatever you weigh. MET values scale with body weight, so at the same watts they read high for a heavy rower and low for a light one. Many machine monitors go the other way and work from power alone, so the two figures can differ.
The Compendium lists its general rows and its watts rows separately, so its vigorous row (6.0 MET) sits below its 100 W row (7.0 MET). If your machine shows watts, use a watts row.
MET values come from the 2011 Compendium of Physical Activities. Gross calories include what your body would have used at rest over the same time. Net removes that by using MET − 1, so it is the better figure for the extra calories the activity uses. Both are rough estimates, so allow at least ±20%. The true figure varies by person.
Frequently Asked Questions
How many calories do 30 minutes of rowing burn?
At 70 kg and 100 W, about 245 kcal gross, or 210 kcal net of resting. At 200 W, about 420 kcal gross.
Why does my rowing machine show a different number?
Many monitors work out calories from power with a fixed allowance for the rest of the body, so they do not use your weight. Compare sessions on the same machine rather than against other figures.
Is rowing on the water the same as on a machine?
It depends on the effort. Rowing for pleasure is 3.5 MET, while crew or sculling at race effort is 12 MET, about the same as 200 W on a machine.