Calories Burned Playing volleyball at 75 kg — 300 kcal per Hour
Playing volleyball at 75 kg (154–176 lb) burns about 300 kcal per hour. That figure comes from the activity's MET value of 4 in the 2011 Compendium of Physical Activities, multiplied by body weight: 4 × 75 kg × 1 hour = 300 kcal. This page works the numbers out in full — for 15, 30, 45, 60 and 90 minutes, across all four weight bands, and against four comparable activities at the same weight — so you can plan sessions with real figures instead of guessing.
Indoor volleyball is a six-a-side game of short, explosive actions — serve, pass, set, spike, block — separated by pauses while the ball is dead. Players rotate around the court, so everyone serves, defends and attacks in turn, and the Compendium rates the game at 4.0 METs, reflecting the mix of jumping and standing.
It suits groups of friends, work teams and mixed-ability players, because rotation shares the demanding positions and the team format carries weaker players. Tall players have an advantage at the net, but the back court is open to everyone. The headline number to remember is 300 kcal per hour at 75 kg, or about 150 kcal for a 30-minute session. Everything below is an estimate: MET values are population averages, and your own burn will vary with fitness, technique and conditions. That does not make the numbers useless — it makes them a planning tool, and a good one, as long as you treat them as approximate.
Calculate your own numbers
Use the Calorie calculator to work out your own burn for playing volleyball at your exact weight and session length. Enter your weight, pick the activity and set the duration, and the tool applies the same MET formula shown below. You can also try the Maintenance calorie calculator to see how this session fits into your total daily energy use.
Related pages in this section:
Calories Burned Playing volleyball at 55 kg — 220 kcal per Hour
Calories Burned Playing volleyball at 65 kg — 260 kcal per Hour
Calories Burned Playing volleyball at 85 kg — 340 kcal per Hour
The formula, shown and cited
The standard way to estimate the energy cost of an activity is the MET formula from the Compendium of Physical Activities (Ainsworth et al., Medicine & Science in Sports & Exercise, 2011; 43(8): 1575–1581):
Calories (kcal) = MET × body weight (kg) × duration (hours)
One MET is the energy you use sitting quietly at rest — about 1 kcal per kilogram of body weight per hour. An activity rated at 4 METs therefore uses 4 times as much energy as resting. The Compendium's MET values come from published studies that measured oxygen use during each activity, so they are measured averages, not guesses. The value used here, 4, is the one recorded for playing volleyball in the FitCalc activity data, taken from the 2011 Compendium.
Worked through for this page:
- MET for playing volleyball: 4
- Body weight: 75 kg (the midpoint of the 70–80 kg band, 154–176 lb)
- Duration: 1 hour
- Calculation: 4 × 75 × 1 = 300 kcal
For a 30-minute session the same calculation is 4 × 75 × 0.5 = 150 kcal. Nothing else is hidden in the maths — if your weight or duration changes, only those two numbers change.
Your numbers at 75 kg
| Duration | Calculation | Calories burned |
|---|---|---|
| 15 minutes | 4 × 75 × 0.25 | 75 kcal |
| 30 minutes | 4 × 75 × 0.5 | 150 kcal |
| 45 minutes | 4 × 75 × 0.75 | 225 kcal |
| 60 minutes | 4 × 75 × 1 | 300 kcal |
| 90 minutes | 4 × 75 × 1.5 | 450 kcal |
That is about 5 kcal per minute of playing volleyball at this weight. A short session still counts: even 15 minutes burns 75 kcal, and three 15-minute sessions across a day add up to the same 225 kcal as one 45-minute session.
How the burn changes with body weight
The MET value stays the same — it describes the activity, not the person — but the calorie total scales with weight, because a heavier body costs more energy to move:
| Body weight | Calories per hour | Calories per 30 minutes |
|---|---|---|
| 55 kg | 220 kcal | 110 kcal |
| 65 kg | 260 kcal | 130 kcal |
| 75 kg | 300 kcal | 150 kcal |
| 85 kg | 340 kcal | 170 kcal |
Two people doing the same activity for the same time can therefore burn quite different amounts, and that is expected — it is physics, not a mistake in the formula. If your weight sits between two rows, your figure sits between the two values.
How playing volleyball compares
Here is playing volleyball against four other activities at the same 75 kg, all using the same MET formula:
| Activity | MET | Calories per hour at 75 kg |
|---|---|---|
| playing volleyball | 4 | 300 kcal |
| playing badminton socially | 4.5 | 338 kcal |
| playing table tennis | 4 | 300 kcal |
| playing golf using a cart | 3.5 | 262 kcal |
| playing cricket | 4.8 | 360 kcal |
Use this table to choose, not to judge. A higher number means a harder session, not a better one: the activity you enjoy and repeat three times a week beats the activity that burns more per hour but that you quit after a fortnight. Mixing intensities across the week — one harder session, two easier ones — is usually more sustainable than doing the hardest activity every time.
Fitting playing volleyball into your week
| Sessions per week | 30 minutes each | 60 minutes each |
|---|---|---|
| 2 sessions | 300 kcal | 600 kcal |
| 3 sessions | 450 kcal | 900 kcal |
| 5 sessions | 750 kcal | 1500 kcal |
At 4 METs, playing volleyball counts as moderate-intensity activity, so it contributes directly towards the widely used adult target of 150 minutes of moderate activity a week. Two 60-minute sessions a week give you 120 moderate minutes and burn about 600 kcal a week at 75 kg, and three sessions take you past the target while burning about 900 kcal. Because the intensity is moderate, most people can play several times a week without needing long recovery — which is exactly what makes it a good way to build a lasting exercise habit.
How to use the result
Focus on getting to the right spot early rather than jumping higher; most wasted energy in recreational volleyball is running late to the ball. Warm up your shoulders and knees, and land softly from jumps with bent knees. If you are new, play back court first — it involves more movement and less pressure than the net. Two sessions a week is plenty for most social players; add a third only when your knees and shoulders feel fresh the morning after. Use the numbers on this page to set realistic expectations rather than to chase a daily total. If you are tracking food as well, add the session's calories to your total daily energy expenditure for that day, and remember that the figure is an estimate with roughly 10–20% uncertainty. Do not eat back every calorie the calculator shows: activity trackers and MET estimates both tend to overstate slightly, and a small margin keeps a weight-loss plan on track. If you are aiming to lose weight, keep the deficit modest — 300–500 kcal a day is a common, sustainable range — and keep your total intake above the safety floors of 1,200 kcal a day for women and 1,500 kcal a day for men unless a healthcare professional advises otherwise.
A typical recreational match runs 60 to 90 minutes, usually best of three or five sets to 25 points. Actual playing time is less than the clock time: rallies last seconds, then there is a pause to reset, rotate or argue about a line call. That stop-start pattern is why the average intensity is moderate rather than high, even though the jumps themselves are explosive.
What the number does NOT tell you
The MET formula is honest about what it measures and silent about the rest. It does not account for your fitness level: a fit person burns fewer calories doing the same activity than an unfit person, because their body is more efficient. It does not account for body composition — two people at 75 kg with different amounts of muscle and fat will burn slightly different amounts. It does not include the afterburn (excess post-exercise oxygen consumption) that follows hard sessions, it does not measure strength, flexibility or balance gained, and it says nothing about how the activity affects your appetite, sleep or mood. It also cannot tell you whether the activity is safe for you: if you have a heart condition, joint problems, asthma or any other health concern, check with a healthcare professional before starting a new, intense activity. Use the calorie figure as a planning estimate, and judge the activity by how you feel doing it and whether you keep doing it.
The 4.0 MET average hides big differences between positions and standards: a middle blocker who jumps on every rally works far harder than a back-court defender in a slow social game. The figure also does not capture the impact load — jumping and landing dozens of times is demanding on knees even when the calorie cost is moderate. Playing on sand (beach volleyball) is a different, much harder activity and is covered on its own page.
Frequently asked questions
How many calories do I burn playing volleyball for 30 minutes at 75 kg?
About 150 kcal. The maths is 4 METs × 75 kg × 0.5 hours = 150 kcal. That is an estimate from the Compendium average — your real burn depends on your fitness, your pace and the conditions. If you weigh more or less than 75 kg, use the weight table above to read your own figure.
Is playing volleyball good for weight loss?
It can help, but only as part of an overall calorie deficit. At 75 kg, an hour of playing volleyball burns about 300 kcal, which is a useful contribution — roughly the energy in a modest meal — but weight loss still comes from the total balance of food and activity across the week, not from one session. Aim for a gradual loss of 0.5–1% of body weight per week, and never drop below 1,200 kcal a day (women) or 1,500 kcal a day (men) without medical supervision.
How does playing volleyball compare with playing badminton socially?
At 75 kg, playing volleyball burns about 300 kcal per hour against 338 kcal for playing badminton socially. Playing badminton socially is the more intense activity by this measure, because its MET value (4.5) is higher than the 4 METs for playing volleyball. The best choice is usually the one you will actually do several times a week — consistency matters more than a small difference in the hourly rate.
Does the calorie burn change if I weigh more or less than 75 kg?
Yes, directly. Calories = MET × weight in kg × hours, so the burn scales with body weight. At 55 kg the same hour of playing volleyball burns about 220 kcal; at 85 kg it burns about 340 kcal. The MET value itself does not change with weight — it describes the intensity of the activity.
How accurate is the 4 MET value for playing volleyball?
It is a population average from the 2011 Compendium of Physical Activities (Ainsworth et al.), which compiled measured energy costs across published studies. The Compendium lists an exact entry for playing volleyball, so the value is not a substitute or an estimate of a different activity. Individuals still vary by roughly 10–20% around the average because of fitness, body composition, technique and conditions. Treat 300 kcal per hour as a planning estimate, not a precise measurement of your own body.
Estimates only, not medical advice. Minimum safe intakes: 1,200 kcal/day women, 1,500 kcal/day men — consult a healthcare professional before a very-low-calorie diet.