45 minutes of
rowing
606 kcal 45 minutes of rowing burns approximately 606 calories for a 70 kg adult, based on a MET value of 11. Heavier bodies burn proportionally more: 780 kcal at 90 kg, 953 kcal at 110 kg.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
MET 11 × 3.5 × 70 kg ÷ 200 = 13.47 kcal/min × 45 min = 606 kcal
Source—2024 Adult Compendium of Physical Activities—code 02072—ACSM energy equation—retrieved 2026-07
How this is worked out
- Take the MET value for rowing from the 2024 Adult Compendium of Physical Activities: MET 11, the median of its 7 measured variations (MET 5–15.5).
- Convert MET to a rate using the ACSM relationship: multiply by 3.5, then by body mass in kilograms, then divide by 200. That gives kilocalories per minute.
- Multiply the rate by the number of minutes actually spent.
- Round to whole kilocalories. Nothing else is applied — no age factor, no sex factor, no proprietary adjustment, because the underlying data does not support one.
kcal/min = MET × 3.5 × mass(kg) ÷ 200 kcal = kcal/min × minutes 11 × 3.5 × 70 ÷ 200 = 13.47 kcal/min 13.47 × 45 min = 606 kcal
45 minutes of rowing, by body weight
| Body weight | 45 minutes | Per minute |
|---|---|---|
| 50 kg (110 lb) | 433 | 9.6 |
| 60 kg (132 lb) | 520 | 11.6 |
| 70 kg (154 lb) | 606 | 13.5 |
| 80 kg (176 lb) | 693 | 15.4 |
| 90 kg (198 lb) | 780 | 17.3 |
| 100 kg (220 lb) | 866 | 19.3 |
| 110 kg (243 lb) | 953 | 21.2 |
| 120 kg (265 lb) | 1,040 | 23.1 |
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
Questions
How many calories does 45 minutes of rowing burn?
About 606 kcal for a 70 kg adult at MET 11. At 60 kg it is 520 kcal and at 100 kg it is 866 kcal.
Is 45 minutes of rowing a good workout?
At MET 11 this is very vigorous activity. Adults are advised to accumulate 150 minutes of moderate or 75 minutes of vigorous activity a week, so 45 minutes is 60% of a week's target at that intensity.
A number this clean is a model. It does not know your gradient, your gear, the wind, or how hard you were actually trying.
MET from the 2024 Adult Compendium of Physical Activities. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.
