Rowing Machine (Vigorous) — Calories Burned Calculator
Hard ergometer work at a vigorous effort, around 150 watts. The Compendium bands rowing by power output rather than feel, which is why the moderate and vigorous pages differ by a fixed step. The Compendium of Physical Activities lists Rowing machine, vigorous effort at 8.5 METs: at 154 lb (70 kg) that is about 312 kcal in 30 minutes, 275 kcal of it above rest.
Rowing Machine (Vigorous) — Calories Burned Calculator reference last updated · reference source
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Dated static reference; no live data is fetched. Verify current source values and assumptions before relying on results.
What this tool does
Hard ergometer work at a vigorous effort, around 150 watts. The Compendium bands rowing by power output rather than feel, which is why the moderate and vigorous pages differ by a fixed step. The Compendium of Physical Activities lists Rowing machine, vigorous effort at 8.5 METs: at 154 lb (70 kg) that is about 312 kcal in 30 minutes, 275 kcal of it above rest.
How to use the Rowing Machine (Vigorous) — Calories Burned Calculator
- Check Activity (Compendium MET): 8.5.
- Review the Rowing Machine (Vigorous) — Calories Burned Calculator result and its exact-value comparison table.
- Verify assumptions before applying the result.
Formula
gross kcal = MET × 3.5 × weight kg / 200 × minutes; net above-rest kcal = (MET − 1) × 3.5 × kg / 200 × minutes (Compendium of Physical Activities)
- met
- Activity (Compendium MET)
- weight
- Body weight (lb, before metric conversion)
- minutes
- Activity minutes
MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
Worked example
Rowing Machine (Vigorous) — Calories Burned Calculator: Activity (Compendium MET) = 8.5. Hard ergometer work at a vigorous effort, around 150 watts. The Compendium bands rowing by power output rather than feel, which is why the moderate and vigorous pages differ by a fixed step. The Compendium of Physical Activities lists Rowing machine, vigorous effort at 8.5 METs: at 154 lb (70 kg) that is about 312 kcal in 30 minutes, 275 kcal of it above rest.
Inputs
- Activity (Compendium MET)Rowing machine, vigorous effort — MET 8.5
- Body weight154 lb
- Activity minutes30
Result
- Estimated gross calories (kcal)311.72
- Estimated net calories above rest (kcal)275.05
Rowing Machine (Vigorous) calories by duration at 154 lb (70 kg)
| Duration | Gross kcal | Net kcal above rest |
|---|---|---|
| 15 min | 156 | 138 |
| 30 min | 312 | 275 |
| 45 min | 468 | 413 |
| 60 min | 623 | 550 |
| 90 min | 935 | 825 |
| 120 min | 1247 | 1100 |
Results explained
- Estimated gross calories (kcal)
- Estimated gross calories (kcal) from the formula above. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
- Estimated net calories above rest (kcal)
- Estimated net calories above rest (kcal) from the formula above. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
Frequently asked questions
About 312 kcal gross at 154 lb (70 kg) using the Compendium value of 8.5 METs — 275 kcal above what you would burn resting.
About 623 kcal per hour at 154 lb, or roughly 104 kcal every 10 minutes. Scale in proportion to your own body weight.
8.5 METs, the Compendium of Physical Activities (Ainsworth et al.) value for "Rowing machine, vigorous effort". One MET is resting energy use, so this activity costs about 8.5 times the resting rate.
About 48 minutes at 154 lb at the full 8.5 MET intensity. Rest breaks and lower-effort stretches extend the real time needed.
The formula scales with body weight: at 120 lb the same 30 minutes costs about 243 kcal and at 200 lb about 405 kcal. Technique, terrain and fitness shift the individual result further, typically by ±15–20%.