Rowing Calculator Calories

Calories burned: calories


Rowing is a fantastic full-body workout that offers numerous health benefits, including cardiovascular fitness, muscle strength, and calorie burning. Whether you row for leisure or as part of your fitness routine, it’s helpful to know how many calories you’re burning during your rowing sessions. The Rowing Calculator is a simple tool to estimate the calories burned during your rowing workout.


The Rowing Calculator employs a basic formula to determine the calories burned. The formula is as follows:

  • Calories Burned = Duration (minutes) x Intensity (MET) x 3.9
  • Duration (minutes): This is the total time you spend rowing.
  • Intensity (MET): The Metabolic Equivalent of Task (MET) is a measure of exercise intensity. The MET value for rowing typically ranges from 4 to 12, depending on the intensity of your rowing workout. Lower MET values correspond to lighter, more leisurely rowing, while higher values represent more intense, vigorous rowing.
  • 3.9: This constant represents the energy expenditure in calories per minute for the average person during moderate rowing activity.

How to Use

Using the Rowing Calculator is straightforward:

  1. Enter the duration of your rowing session in minutes.
  2. Input the intensity of your rowing workout in MET. You can look up MET values for various activities online.
  3. Click the “Calculate” button.

The calculator will display the estimated calories burned during your rowing workout.


Let’s say you rowed for 45 minutes at an intensity of 6 MET. The calculator would estimate that you burned approximately 1057.5 calories.


  1. Is rowing an effective exercise for weight loss?
    • Yes, rowing is an excellent exercise for burning calories and supporting weight loss.
  2. What is a MET, and how do I find the MET value for my rowing activity?
    • MET stands for Metabolic Equivalent of Task and represents the intensity of an activity. You can find MET values for rowing by referring to exercise MET databases or fitness apps.
  3. Are rowing machines suitable for beginners?
    • Rowing machines can be used by beginners, but it’s essential to start slowly and maintain proper rowing form to prevent injuries.
  4. How do I adjust the intensity of my rowing workout?
    • You can increase intensity by rowing faster, increasing resistance, or rowing for a longer duration.
  5. What are the health benefits of rowing?
    • Rowing provides cardiovascular benefits, builds muscular strength, and supports overall fitness and health.


Rowing is a low-impact, high-reward exercise that can help you achieve your fitness and weight management goals. The Rowing Calculator empowers you to estimate the calories burned during your rowing sessions, providing valuable insights into your fitness progress. By understanding the calorie expenditure associated with your rowing activity, you can tailor your exercise routine and nutrition to reach your desired fitness outcomes. Row your way to a healthier, fitter you with the help of this practical calculator.

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