Calories Burned Hula and Polynesian Dance: Chart by Weight and Calculator
Welcome! If you love moving your hips to island rhythms, you might wonder how much energy you use during a class. Polynesian styles like Hawaiian hula, Maori haka, and Tongan dance are beautiful and physically demanding.
Remember that the calorie numbers in our table are just estimates for a typical adult. Your actual burn depends heavily on your body size, your current fitness level, and how hard you dance. A vigorous session will always use more energy than a gentle practice, so keep moving and have fun!
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 |
|---|---|---|---|---|---|---|
| Polynesian dance, Hawaiian hula slow, Maori haka, Tongan (code 03085) | 5.8 | 166 | 207 | 249 | 290 | 331 |
| Polynesian dance, Hawaiian hula fast, Samoan sasa, Fijian style fast, Filipino Tinikling (code 03086) | 7.0 | 200 | 250 | 300 | 350 | 400 |
| Polynesian dance, Samoan slap, Tahitian (code 03087) | 8.8 | 251 | 314 | 377 | 440 | 503 |
By session length
For “Polynesian dance, Hawaiian hula fast, Samoan sasa, Fijian style fast, Filipino Tinikling” (7.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 100 | 125 | 150 | 175 | 200 |
| 30 min | 200 | 250 | 300 | 350 | 400 |
| 45 min | 300 | 375 | 450 | 525 | 600 |
| 60 min | 400 | 500 | 600 | 700 | 800 |
Work out your own number
Formula. kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. Example: 7.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 250 kcal.
Which row matches your dancing?
The table is divided into levels based on pace and intensity. The slow row covers gentle Hawaiian hula and Tongan dances, which are ideal for social gatherings or beginner classes. The middle row tracks fast Hawaiian hula, Fijian fast style, and Filipino Tinikling, perfect for a brisk, upbeat class. The final row features intense performance styles like Samoan slap and Tahitian dance. To pick your match, simply think about your class speed and whether you are doing a relaxed social dance or a vigorous performance routine.
Make it more energetic
- Bend your knees deeper to engage your leg muscles more fully.
- Focus on sharp, precise arm movements instead of letting them float.
- Keep your core tight and engaged throughout the entire routine.
- Practice the fast Samoan sasa or Tahitian styles to push your stamina.
What changes the real number
- Your current body weight and overall muscle mass.
- The amount of effort and enthusiasm you put into the routine.
- Your baseline cardiovascular fitness level.
- The specific style of dance, such as slow hula versus fast Tahitian.
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 hula.
Compare other dance styles
When to check in with a doctor or physical therapist
- Sudden, sharp pain in your knees or hips.
- Feeling dizzy, lightheaded, or unusually out of breath.
- A tight, squeezing sensation in your chest during class.
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.