How Many Calories Does Bouldering Burn? A Realistic Guide to Calorie Burn and Training

Ever finish a two-hour session at the bouldering gym, dripping with chalk and sweat, and wonder: how many calories did I actually burn? You climbed, fell, rested, tried a project — but did it count like cardio, strength training, or both? If you’re tracking weight loss, fitness goals, or just curious, understanding calorie burn for bouldering helps you plan smarter workouts and better recovery.

How many calories does bouldering burn? The short answer

Bouldering burns a significant number of calories because it blends high-intensity bursts, full-body strength, and sustained gripping and core engagement. Most people will burn roughly 300–800 calories per hour depending on body weight, intensity, and how much rest they take between attempts. To get a personalized estimate, use the METs formula: Calories = MET × weight (kg) × hours — where bouldering often ranges from about 6 to 10 METs depending on how hard you climb.

Why calorie burn varies so much

Unlike steady-state cardio, bouldering is stop-and-go: explosive moves, hangs, 30–60 seconds of work followed by minutes of rest, or long endurance laps. That variability means calorie numbers depend on a few key factors:

• Body weight: Heavier climbers expend more energy to move their mass.
• Intensity: Projecting V5–V8 problems is more metabolically demanding than warm-up circuits.
• Session style: Endurance laps vs. power crux attempts vs. technique-focused practice.
• Rest time: Less rest raises average intensity and overall calories burned.
• Experience level: Beginners may burn more due to inefficiency; seasoned climbers may climb harder but more efficiently.

Example calorie calculations

Use this quick math to see where you fall. Assume a MET value for bouldering of 8 (vigorous effort):

• 150 lb (68 kg) climber: 8 × 68 × 1 = ~544 calories per hour
• 180 lb (82 kg) climber: 8 × 82 × 1 = ~656 calories per hour
• 120 lb (54 kg) climber: 8 × 54 × 1 = ~432 calories per hour

Switch the MET to 6 for moderate sessions or 10 for very high-intensity projecting to get a range. Remember: these are estimates — tracking heart rate and perceived exertion gives a closer picture.

How many calories does bouldering burn in different session types?

Here are realistic ranges by session format to help you plan training and nutrition:

• Technique-focused session (light): 250–400 calories/hour — lots of rest, slow climbs, skill drills.
• Mixed session (typical gym day): 350–600 calories/hour — warm-ups, projects, and laps mixed with rests.
• Projecting or high-intensity session: 500–800+ calories/hour — repeated hard attempts, short rests, powerful movements.
• Endurance/trail-style session: 400–700 calories/hour — continuous climbing with minimal rest on easier routes.

Practical tips to maximize calorie burn and training benefit

You don’t have to climb non-stop to get a great metabolic effect. Try these smart strategies:

• Interval-style bouldering: Work for 3–5 minutes (attempting problems or circuits), rest 2 minutes, repeat. This mimics HIIT and boosts afterburn.
• Limit long rests: Keep rests purposeful — use active recovery (mobility, light core work) to keep heart rate up.
• Combine strength circuits: Add pull-ups, lock-off holds, or hangboard sets between climbs to target grip and upper body while elevating calorie burn.
• Mix cardio days: Add a 20–30 minute cardio finisher (rowing, sprint intervals) after climbing to increase weekly calorie expenditure without overtaxing tendons.
• Track progress: Use a heart-rate monitor or climbing app to log session intensity and estimate calories more accurately.

Workout variations for different goals

Fat loss / calorie burn

• Short, intense sessions (45–60 minutes) with minimal rest and supplementary HIIT.
• Full-body circuits post-climb: kettlebell swings, burpees, and farmer carries (2–3 rounds).

Strength and power

• Projecting days: 2–3 hard attempts with longer rests (4–6 minutes) to focus on max power — fewer calories but greater strength gains.
• Accessory strength: weighted pull-ups, deadlifts, and antagonist work to prevent imbalance.

Endurance and technique

• Longer circuits at lower intensity (4–6 easy problems in a row) and route reading practice to build climbing-specific endurance.

Nutrition and recovery for climbers

To support performance and manage body composition:

• Pre-workout: small carb-rich snack 30–60 minutes before climbing (banana, toast) for quick energy.
• Post-workout: aim for 20–30g protein within 1–2 hours to aid muscle recovery and repair.
• Hydration: keep water or an electrolyte drink handy, especially during long sessions.
• Sleep and mobility: prioritize 7–9 hours of sleep and daily mobility to reduce injury risk and improve climbing efficiency (which can alter calorie burn over time).

Real-world example: Sarah’s weekly routine

Sarah weighs 140 lb and climbs 3 times per week. Her typical week:

• Tuesday (Technique): 60 minutes, moderate intensity — ~350 kcal
• Thursday (Projecting): 90 minutes, high intensity — ~700 kcal
• Saturday (Endurance laps + cardio): 75 minutes — ~550 kcal

Over a week Sarah burns roughly 1,600 kcal from climbing alone, plus additional strength sessions on non-climb days. Tracking sessions helped her adjust nutrition and recovery to keep improving without burning out.

Frequently Asked Questions

1. How many calories does bouldering burn per hour for a 150-pound person?

For a 150-pound (68 kg) person, expect roughly 400–600 calories per hour depending on intensity. Using the MET formula with an 8 MET estimate gives about 540 calories/hour as a mid-range value.

2. Is bouldering better for weight loss than running?

Bouldering combines strength and cardio and can burn a similar number of calories to running when intensity is high. However, running tends to be more consistent for steady calorie burn, while bouldering offers strength gains, better muscle tone, and higher enjoyment for many — which affects long-term adherence.

3. How can I track calories burned during climbing accurately?

Use a heart-rate monitor or fitness tracker that records climbing-specific activity, log session duration and perceived exertion, and apply MET-based calculations for refinement. Remember that trackers may under- or overestimate; using consistent tracking methods is most important for progress.

Conclusion — take action and track your progress

Bouldering can be a powerful calorie-burning workout and a full-body strength builder — but the exact number of calories depends on weight, intensity, and session style. Start by estimating your burn with the MET formula, track sessions with a heart-rate monitor, and adjust your nutrition and training to match your goals. Ready to optimize your routine? Check out our workout routines, review our nutrition guides, and explore more wellness tips to get the most from every climbing session.

Call to action: Try logging your next three bouldering sessions and compare calories, intensity, and how you felt. Share your findings in the comments or use them to fine-tune your weekly plan — your strongest, fittest climbs are ahead.