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Rowing Machine Calorie Calculator
Calories on the rower by intensity and time.
Results
- Calories in 30 min
- 298 kcal
MET formula
kcal = 8.5 × 70 × 0.50 h = 298
About 2.8 bananas (105 kcal each) of energy.
Rowing burns about 340–840 calories per hour depending on intensity and body weight. It works the legs, back, and arms together.
This calculator applies the MET for your stroke intensity to your weight and time.
How to calculate rowing calories
To calculate rowing calories, apply the intensity MET to your weight and hours. Stroke rate and drag both raise the burn.
Worked example: vigorous rowing (MET 8.5) for 30 minutes at 75 kg burns about 319 calories.
Frequently asked questions
About 340–840 calories per hour, among the highest of the cardio machines because it recruits large muscle groups.
Yes. Full-body recruitment burns many calories per minute while building strength, which supports a deficit.
About 40–55 minutes at a moderate-to-vigorous pace for most adults.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.