How Many Calories Do You Burn Playing Soccer

Ever finished a pickup game and wondered, “Did I just burn off that pizza?” Whether you lace up for a casual weekend match or push through competitive 90-minute games, soccer is one of the most fun ways to torch calories. In this article we’ll answer the big question—how many calories do you burn playing soccer—break down the variables, give real-world estimates, and share practical tips to maximize fitness gains from the pitch.

How many calories do you burn playing soccer?

Short answer: it depends. The calories you burn playing soccer vary by intensity, position, your body weight, and game format (full-field, small-sided, or futsal). On average, recreational play typically burns between 400–700 calories per hour, while high-intensity competitive play can reach 700–900+ calories per hour.

For a more scientific estimate, fitness experts use METs (Metabolic Equivalent of Task). General soccer play often falls around 7 METs; competitive matches or high-intensity training can be 10 METs or higher. You can estimate calories burned per minute using this formula: calories/min = MET × 3.5 × weight(kg) ÷ 200.

Quick examples

• 68 kg (150 lb) player, moderate play (~7 METs): ~8.3 kcal/min → ~500 kcal/hour.
• 82 kg (180 lb) player, moderate play (~7 METs): ~10 kcal/min → ~600 kcal/hour.
• 82 kg player, high-intensity (~10 METs): ~14.7 kcal/min → ~880 kcal/hour.

What affects soccer calorie burn?

Intensity and playing time

Short sprints, continuous running, and frequent changes of direction increase energy use. A 90-minute match with lots of high-intensity bursts will burn far more calories than a relaxed 60-minute session where you jog and rest frequently.

Player role and style

Midfielders typically cover the most ground and often burn more calories than goalkeepers or center-backs. A high-pressing forward or wingback who constantly sprints will also rack up a higher calorie expenditure.

Body size and fitness level

Heavier players expend more energy moving their mass; fitter players may perform more work at higher intensity but can also be more efficient, which changes the burn rate.

Real examples: calories burned by weight and duration

Below are practical estimates using common durations. These are averages—your actual burn may vary.

• 30 minutes of moderate soccer: 250–350 calories (150–200 lb players).
• 60 minutes of recreational play: 400–700 calories, depending on weight and intensity.
• 90 minutes (full competitive match): 600–1,200 calories for most players.

Example: A 180 lb (82 kg) player in a competitive 90-minute game at ~10 METs can burn roughly 1,300 calories (this includes periods of high effort and rest). Lower-intensity matches or more stoppages will reduce that number.

How to increase calorie burn in soccer (tips and workout variations)

Want to get more fitness value from your time on the pitch? Try these practical strategies and training variations.

Train with small-sided games

• 4v4 or 5v5 increases touches, sprints, and high-intensity actions—great for calories and skill.

Add sprint intervals

• Perform 6–10 repeats of 20–40 m sprints between drills or during warm-up to mimic match intensity and boost metabolic demand.

Incorporate strength and plyometric circuits

• Two or three times per week, add bodyweight squats, lunges, box jumps, and core circuits to improve power and increase overall calorie burn.

Use soccer-specific HIIT

• 20–30 minute sessions mixing ball work with high-intensity intervals: dribble-to-sprint, shuttle runs, and small-goal finishing drills.

Nutrition, recovery, and healthy lifestyle advice

Burning calories on the field is only half the story. Proper fueling and recovery determine performance and body composition results.

• Pre-game: prioritize carbohydrates and moderate protein (e.g., oatmeal with banana and Greek yogurt) 2–3 hours before play.
• During long sessions: sip water or a low-sugar sports drink; for games over 75 minutes, quick carbs like a banana or electrolyte gel help maintain performance.
• Post-game recovery: combine protein (20–30 g) and carbs within 60 minutes—chocolate milk, a protein shake with fruit, or chicken with rice are good options.
• Sleep and stress: aim for 7–9 hours of sleep—recovery lowers inflammation and improves caloric efficiency.

For structured meal planning and nutrient timing that support soccer training, see our nutrition guides.

Practical weekly plan: balance play and training

Here’s a simple weekly schedule to boost calorie burn and fitness while reducing injury risk:

• Monday: Strength + mobility (45–60 minutes)
• Tuesday: Small-sided game or interval field session (45–60 minutes)
• Wednesday: Active recovery or light technical session (30–45 minutes)
• Thursday: Speed and plyometric work (30–45 minutes)
• Friday: Rest or light mobility
• Saturday: Full match or extended training (60–90 minutes)
• Sunday: Recovery walk, foam rolling, and stretching

To build a tailored routine, check our workout routines page for sport-specific programs and progressions.

Frequently Asked Questions

1. How many calories do you burn playing soccer per hour?

It depends on intensity and body weight, but typical ranges are 400–700 calories per hour for recreational play and 700–900+ calories per hour for competitive or high-intensity matches.

2. Does playing soccer help you lose weight?

Yes. Soccer combines cardio and anaerobic bursts, which can create a strong calorie deficit when combined with a healthy diet. Consistency, portion control, and resistance training to preserve muscle are key for sustainable weight loss.

3. Is soccer better than running for calories burned?

Both are excellent. Soccer often burns more calories than steady-state running because of high-intensity intervals and changes of direction, but a hard run or structured interval run can match or exceed soccer’s calorie burn depending on duration and intensity.

Conclusion

So, how many calories do you burn playing soccer? Most players will torch anywhere from 400 to well over 1,000 calories depending on weight, intensity, and game length. Soccer is efficient for fitness, fat loss, and enjoyment—especially when combined with proper nutrition, strength work, and smart recovery.

Ready to make the most of your session? Try a small-sided game this week, add sprint intervals to your warm-up, and use our wellness tips to recover smarter. Join a pickup game, track your effort, and watch your fitness—and calorie burn—climb.

Want personalized programming or a nutrition plan to match your soccer goals? Reach out or explore our workout routines and nutrition guides to get started.