Water Polo Calories Burned Calculator
Calculate how many calories you burn playing water polo based on your weight, duration, and match intensity
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How Many Calories Does Water Polo Burn?
Water polo burns approximately 440-515 calories per 30 minutes for a 155-pound person during competitive play. High-intensity matches can burn up to 515 calories in the same time, making it one of the most demanding water sports.
Water polo is an extremely demanding full-body workout that combines swimming, treading water, sprinting, wrestling, and ball-handling skills. Whether you're practicing drills or competing in a match, understanding your energy expenditure helps you optimize training and recovery.
This calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula from the 2024 Compendium of Physical Activities. Water polo MET values range from 7.0 (light practice) to 14.0 (high-intensity matches), making it one of the highest calorie-burning aquatic sports. Compare your results with swimming or surfing to find what works best for your fitness routine.
Factors That Affect Calorie Burn
- Match intensity: High-intensity games burn ~100% more than light practice
- Position played: Centers and defenders typically burn more calories
- Body weight: Heavier players burn more calories due to increased energy demands
- Fitness level: Better conditioning allows for higher sustainable intensity
Calories Burned by Water Polo Intensity & Duration
Calories by Duration (70 kg / 154 lbs)
| Duration | Light (7.0) | Moderate (9.0) | Competitive (12.0) | Intense (14.0) |
|---|---|---|---|---|
| 15 min | 129 | 166 | 221 | 258 |
| 30 min | 257 | 331 | 441 | 515 |
| 45 min | 386 | 496 | 662 | 772 |
| 60 min | 515 | 662 | 882 | 1029 |
| 90 min | 772 | 993 | 1323 | 1544 |
Calories by Weight (30 min competitive match)
Water Polo vs Other Activities (30 min, 70 kg)
| Activity | Calories |
|---|---|
| 🤽Water Polo (high-intensity) | 515 |
| 🏊♂️Water Polo (competitive) | 441 |
| 🦋Swimming (butterfly) | 506 |
| 🏄Surfing (big wave) | 368 |
| 🛶Kayaking (vigorous) | 257 |
| 🏄♂️Paddle Boarding (vigorous) | 239 |
Source: MET values from 2024 Compendium of Physical Activities
