Calories Burned Ballet Dancing: Chart by Weight and Calculator
Welcome to our dance fitness blog! If you want to know how much energy you use while practicing your plies and tendus, you are in the right place. Ballet is a beautiful way to move your body, build strength, and express yourself through dance.
These numbers are based on the Adult Compendium of Physical Activities. Keep in mind that these are just estimates for a typical adult. Your real energy use depends heavily on how hard you dance, your body size, and your current fitness level. Let us look at the details!
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes, by body weight.
| Dance (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Ballet, modern, or jazz general, rehearsal or class (code 03010) | 5.0 | 143 | 179 | 214 | 250 | 286 |
| Ballet exercises (plie, tendus, jetes, rond de Jambes, fondus, grand battement, grand adage, sautes, temp Leve’s) (code 03011) | 6.3 | 180 | 225 | 270 | 315 | 360 |
| Ballet, modern, or jazz, performance, vigorous effort (code 03012) | 6.8 | 194 | 243 | 291 | 340 | 389 |
By session length
For “Ballet exercises (plie, tendus, jetes, rond de Jambes, fondus, grand battement, grand adage, sautes, temp Leve’s)” (6.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 90 | 113 | 135 | 158 | 180 |
| 30 min | 180 | 225 | 270 | 315 | 360 |
| 45 min | 270 | 338 | 405 | 473 | 540 |
| 60 min | 360 | 450 | 540 | 630 | 720 |
Work out your own number
Formula. kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. Example: 6.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 225 kcal.
Which row matches your dancing?
The data is split into three levels based on your pace and setting, whether that is a rehearsal, a structured class, or a performance. Choose the first row if you are taking a general rehearsal or class at a moderate pace. Pick the second row if you are doing specific ballet exercises like jetes and sautes. Finally, select the third row for a vigorous performance. A person weighing 150 lb might use 179 to 243 calories per 30 minutes depending on their choice.
Make it more energetic
- Focus on your technique by engaging your core and legs fully during every single movement.
- Increase the depth of your plie to challenge your muscles a bit more.
- Add more jumps like sautes and jetes to your routine while keeping your landings soft.
- Perform your combinations at a slightly faster tempo without losing your form.
What changes the real number
- Your overall body size and weight play a huge role in how much energy you use.
- The amount of vigorous effort you put into your leaps and turns changes the result.
- Your current fitness level affects how efficiently your body moves through the exercises.
About these numbers. They are estimates for typical adults and include resting energy use. A separate Older Adult Compendium exists for people aged 60 and over.
Want to start? Read our beginner guide to ballet.
Compare other dance styles
When to check in with a doctor or physical therapist
- Stop immediately if you feel a sharp pain in your joints or muscles.
- Take a break and seek help if you experience sudden dizziness or feel faint.
- Consult a professional if you have unusual shortness of breath that does not go away.
General information, not medical advice. If you have a heart, joint or balance condition, are pregnant or are returning after an injury, check with your doctor or physical therapist before starting a new dance workout.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities, pacompendium.com, used code by code; calories calculated by us. Text drafted with AI assistance and checked by the Rhythm Desk; see how we write. Last checked October 2026.