Calories burned
shuttle running
809 kcal / hour Shuttle running burns approximately 809 calories per hour for a 70 kg (154 lb) adult, and 404 calories in 30 minutes. Across the normal adult weight range the hourly figure runs from about 578 to 1,386 kcal.
It carries a MET value of 11 in the 2024 Adult Compendium of Physical Activities.
Calories burned shuttle running by body weight
Energy cost scales with the mass you move, so body weight changes the answer more than anything else.
| Body weight | 15 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 144 | 289 | 433 | 578 | 866 |
| 60 kg (132 lb) | 173 | 347 | 520 | 693 | 1,040 |
| 70 kg (154 lb) | 202 | 404 | 606 | 809 | 1,213 |
| 80 kg (176 lb) | 231 | 462 | 693 | 924 | 1,386 |
| 90 kg (198 lb) | 260 | 520 | 780 | 1,040 | 1,559 |
| 100 kg (220 lb) | 289 | 578 | 866 | 1,155 | 1,733 |
| 110 kg (243 lb) | 318 | 635 | 953 | 1,271 | 1,906 |
| 120 kg (265 lb) | 347 | 693 | 1,040 | 1,386 | 2,079 |
Figures in kilocalories (the "calories" on food labels). The highlighted row is the 70 kg reference adult used in the headline figure; the highlighted column is one hour.
What 809 calories an hour actually means
At MET 11, shuttle running counts as very vigorous activity — it uses about 11 times the energy your body burns sitting still. For a 70 kg adult that works out to roughly 13 kcal per minute, or 809 kcal across a full hour.
Within conditioning exercise, that ranks 5th of 53 activities by energy cost, a little below blackbox immersive virtual reality exergaming… (MET 13) and above slide board exercise (MET 10.5).
Put differently: one hour of shuttle running costs about the same energy as 165 minutes of ordinary walking.
On the food side, a slice of pizza (about 285 kcal) takes roughly 21 minutes of shuttle running to offset at that body weight. That framing is useful for scale, but it is worth saying plainly: exercise and diet are not a ledger that cancels neatly, and appetite tends to rise with activity.
Questions
How many calories does shuttle running burn per hour?
About 809 kcal per hour for a 70 kg (154 lb) adult, using the Compendium MET value of 11. A 90 kg adult burns closer to 1,040 kcal in the same hour, because energy cost scales almost directly with body mass.
How many calories does 30 minutes of shuttle running burn?
Roughly 404 kcal at 70 kg, 347 kcal at 60 kg and 578 kcal at 100 kg. Halving the time halves the calories — the relationship is linear.
What is the MET value of shuttle running?
11. One MET is the energy you use sitting quietly, so MET 11 means 11 times that rate.
Is this an exact number of calories?
No, and no calculator can give you one. MET values are population averages measured in laboratory conditions; your own figure varies with fitness, technique, terrain, temperature and body composition. Treat these numbers as a solid estimate for planning, not a precise measurement — and treat any device or site claiming three-digit precision with suspicion.
Related activities
Three more from conditioning exercise, and three with a similar energy cost from elsewhere in the Compendium.
MET value from the 2024 Adult Compendium of Physical Activities (activity code 02084). Calories computed as MET × 3.5 × weight kg ÷ 200 per minute. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.