MET 3.8 · Compendium code 03070

Calories burned contemporary dance

Contemporary Dance is classified in the Compendium of Physical Activities as “Contemporary dancing, general”, with a MET value of 3.8 — about 281 calories per hour for a 155-lb person.

Body weight	15 min	30 min	45 min	60 min	90 min	120 min
100 lb (45 kg)	45	90	136	181	271	362
110 lb (50 kg)	50	100	149	199	299	398
120 lb (54 kg)	54	109	163	217	326	434
130 lb (59 kg)	59	118	176	235	353	471
140 lb (64 kg)	63	127	190	253	380	507
150 lb (68 kg)	68	136	204	271	407	543
155 lb (70 kg)	70	140	210	281	421	561
160 lb (73 kg)	72	145	217	290	434	579
170 lb (77 kg)	77	154	231	308	462	615
180 lb (82 kg)	81	163	244	326	489	652
190 lb (86 kg)	86	172	258	344	516	688
200 lb (91 kg)	90	181	271	362	543	724
210 lb (95 kg)	95	190	285	380	570	760
220 lb (100 kg)	100	199	299	398	597	796
240 lb (109 kg)	109	217	326	434	652	869
260 lb (118 kg)	118	235	353	471	706	941
280 lb (127 kg)	127	253	380	507	760	1014
300 lb (136 kg)	136	271	407	543	814	1086

FAQ

How many calories does contemporary dance burn per hour?

About 281 calories per hour for a 155-lb (70 kg) person, 226 for 125 lb and 335 for 185 lb, using a MET value of 3.8 (Contemporary dancing, general).

Is contemporary dance a good workout?

At 3.8 METs, contemporary dance counts as moderate-intensity activity. Federal guidelines recommend 150 minutes of moderate (or 75 minutes of vigorous) activity a week.

Compare with other dance activities

Activity	MET	kcal/hr (155 lb)
Ballroom DanceSport competition (Standard and Latin)	13.0	960
Ballroom dancing, competitive, general	11.3	834
Musical theater, singing and dancing	10.3	760
Nightclub or folk dancing, vigorous (disco, line dancing, Irish step, polka, contra)	9.8	723
Polynesian dance, Samoan slap, Tahitian	8.8	650
Flamenco dance	8.5	627
Aerobic dance, general (e.g. Zumba-style classes)	7.3	539
Aerobic dance, high impact	7.3	539
Chinese square dance, aerobic dance	7.3	539
Polynesian dance — fast hula, Samoan sasa, tinikling	7.0	517
Ballet, modern or jazz — performance, vigorous effort	6.8	502
Ballet exercises (pliés, tendus, jetés, rond de jambe, grand battement)	6.3	465
Salsa dancing to a video	6.3	465
Afro-Cuban salsa (cha-cha-cha, mambo, Afro rumba, son steps)	6.0	443
Ballroom dance, recreational (waltz, foxtrot, cha-cha, swing)	6.0	443
Polynesian dance — slow hula, haka, Tongan	5.8	428
Ballroom dancing, fast	5.5	406
Anishinaabe jingle dancing and other traditional American Indian dancing	5.5	406
Square dancing, American Western, country	5.5	406
Chinese square dance, Ballet & Tibetan dance	5.5	406
Ballet, modern or jazz — general, rehearsal or class	5.0	369
Aerobic dance, low impact	5.0	369
Folk dancing, moderate effort	5.0	369
Tap dancing	4.8	354
Salsa dancing with a partner	4.8	354
Ethnic or cultural dancing (e.g. salsa, merengue, flamenco, belly, hula, swing)	4.5	332
Jazz dancing, general	4.5	332
Contemporary dancing, nightclub	4.3	317
Contemporary dancing, general	3.8	281
Caribbean dance (Abakua, Beguine, Bellair, Jonkonnu and others)	3.5	258
Ballroom, slow (waltz, foxtrot, slow dancing, samba, tango, rumba, mambo, cha-cha)	3.0	221

kcal = MET × kg × hours (1 MET ≈ 1 kcal/kg/hour; we use 1.05 to match 3.5 ml O₂/kg/min). Source: Compendium of Physical Activities. Estimates only.