Calories Burned Zumba / Dance Cardio Calculator
Flexibility & Martial Arts · MET 6.5
Zumba / Dance Cardio has a MET value of 6.5, meaning it uses about 6.5 times the energy your body burns at rest. A 155 lb (70 kg) adult burns roughly 239 kcal in 30 minutes at moderate intensity.
Your calorie burn
Calories burned
239
30 min · MET 6.5 · 154 lbs
The MET formula explained
MET stands for Metabolic Equivalent of Task. One MET equals the oxygen your body consumes sitting still — about 3.5 ml per kilogram of body weight per minute. An activity rated 6.5 METs uses 6.5 times that amount.
Calories burned = Duration (minutes) × (MET × 3.5 × Weight in kg) ÷ 200
Imperial weights are converted to kilograms automatically (1 kg = 2.205 lbs). Intensity scales the MET value: low ×0.75, moderate ×1.0, high ×1.3.
Calories burned zumba / dance cardio by body weight
| Body weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (57 kg) | 97 kcal | 193 kcal | 290 kcal | 387 kcal |
| 155 lbs (70 kg) | 120 kcal | 240 kcal | 360 kcal | 480 kcal |
| 185 lbs (84 kg) | 143 kcal | 286 kcal | 430 kcal | 573 kcal |
| 215 lbs (98 kg) | 166 kcal | 333 kcal | 499 kcal | 666 kcal |