Calories Burned Dancing: Chart by Style and Calculator
How much energy does dancing use? These pages estimate calories burned for dance styles by body weight and session length, using MET values from the 2024 Adult Compendium of Physical Activities. Only styles the Compendium names directly are included.
Dance calorie calculator
All styles
MET range and estimated kcal for a 150 lb (68 kg) adult dancing for 30 minutes.
| Style | MET | kcal, 30 min, 150 lb |
|---|---|---|
| Dancing (all styles) | 3.0 to 11.3 | 107 to 404 |
| Salsa | 4.5 to 6.3 | 161 to 225 |
| Swing Dancing | 4.5 to 6.0 | 161 to 214 |
| Belly Dancing | 4.5 | 161 |
| Ballet | 5.0 to 6.8 | 179 to 243 |
| Tap Dance | 4.8 | 171 |
| Ballroom Dancing | 3.0 to 13.0 | 107 to 464 |
| Line Dancing | 9.8 | 350 |
| Club and Disco Dancing | 4.3 to 9.8 | 154 to 350 |
| Square Dancing | 5.5 | 196 |
| Hula and Polynesian Dance | 5.8 to 8.8 | 207 to 314 |
| Aerobic Dance | 4.8 to 10.0 | 171 to 357 |
| Step Aerobics | 5.5 to 9.0 | 196 to 321 |
| Pole Dance Fitness | 4.5 | 161 |
Estimates for typical adults; your own number depends on how hard you dance. Values include resting energy use.
MET values: 2024 Adult Compendium of Physical Activities, pacompendium.com. Compiled by the Rhythm Desk. Last checked October 2026.