How to Use the Soccer Calorie Burn Calculator
Activity level varies a lot by position in soccer, so even over a full 90-minute match, a goalkeeper and an outfield player can burn quite different amounts of energy. This calculator takes your weight, position/intensity, and match time to estimate calories burned using the MET (metabolic equivalent) formula widely used in exercise science.
A goalkeeper, who spends more time standing by with short bursts of movement, runs roughly 5.0 MET. A casual or pickup match with steady overall movement runs roughly 7.0 MET, and a competitive full match with frequent sprints and pressing runs roughly 10.0 MET. Calories burned are calculated as MET x weight (kg) x match time (hours).
For example, a 155 lb player in a casual match for one hour burns roughly 490 Calories, while the same hour at competitive intensity burns roughly 700 Calories. Futsal's smaller playing area and near-constant movement make it similarly or more intense than outdoor soccer, so the competitive intensity option works well as a stand-in there too. Actual burn depends on your position, how the match flows, and your individual fitness, so treat this as a helpful estimate and rehydrate well after playing.
Frequently Asked Questions
Goalkeepers spend more time standing by and sprint less often than field players, so exercise science assigns them a lower MET value than outfield positions.
Yes. Futsal's smaller playing area and near-constant movement make it similarly or more intense than outdoor soccer, so the competitive/full-match intensity option works well as a stand-in.