Soccer is more than a game, it’s a full-body exercise that pushes your endurance, muscular strength, and mental agility.
Be it you’re a professional or a weekend warrior, you’ve prolly asked yourself at one time or another, “How many calories do I burn during a soccer game?”
The answer is not quite as straightforward as you might think. It depends on your weight, position, intensity, and even the duration of the game.
In this detailed guide, we’ll break it all down for you, from calorie calculations to the health benefits of playing soccer.
Let’s get in!
Why Soccer is a Calorie-Torching Sport
Soccer is one of the most physically demanding sports in the world. It’s a high-intensity, fast-paced game that involves sprinting, jogging, walking, and sudden bursts of energy.
A normal professional soccer player burns around 3,400 calories per day for competitive matches and training.
For amateur players alone, one 90-minute match can burn lots of calories.
Why is soccer such an effective calorie burner? It’s all about the constant movement. Unlike sports with frequent stops (like baseball or American football), soccer players are almost always on the move.
Whether you’re chasing the ball, defending your goal, or taking a break for a shot, your body is working hard to keep up.
Factors That Influence Calorie Burn in Soccer
Not all soccer games are the same when it comes to calorie burn. Here are the key factors that determine how many calories you’ll burn during a match.
- Your Weight
Heavier players burn more calories because their bodies require more energy to move.
For example, a 200-pound player will burn more calories than a 150-pound player during the same game.
2. Your Position
Your field position is a significant determinant of how much energy you will expend. Midfielders, for instance, cover the most distance and expend the most calories.
Goalkeepers, though in movement, expend less energy as their movement is limited.
3. Game Intensity
A casual pickup game with friends won’t burn as many calories as a competitive match. The more intense the game, the more energy you’ll expend.
4. Duration of Play
While a standard soccer game lasts 90 minutes, not all players are on the field for the entire duration. Substitutions and breaks can affect the total calories burned.
SEE ALSO | 10 Best Healthy Foods Soccer Players Must Eat
How to Calculate Calories Burned During a Soccer Game
You might be curious about how you can actually quantify the number of calories you burn while playing soccer. The answer lies in a concept called the Metabolic Equivalent of Task, or MET for short.
The MET value is a way to measure the energy cost of physical activities as multiples of your resting metabolic rate.
For soccer, the MET value is typically around 7.
This means that while you’re playing, you’re working at seven times your normal resting rate. To put this into a formula that you can use yourself, here it is:
Calories Burned=(Body Weight in kg)×(MET Value)×(0.0175)×(Total Minutes of Activity)
Let’s break that down with a real-life example.
Suppose you weigh about 170 pounds (which is roughly 77.1 kilograms). If you play for 30 minutes, here’s how the math works out:
Step 1: Multiply your weight by the MET value
77.1 × 7 = 539.7
Step 2: Multiply that by 0.0175
539.7 × 0.0175 ≈ 9.45
Step 3: Finally, multiply by the number of minutes (30 minutes)
9.45 × 30 ≈ 283.5 calories
So, in just 30 minutes of soccer, you could burn roughly 283 calories.
Remember this is a simplified estimate, the actual number might vary based on the intensity of your movements, substitutions during the game, and other real-life variables.
If you’re on the field for a full 90 minutes, the calorie burn could be significantly higher, especially if you’re covering the entire field and engaging in continuous high-intensity play.
It’s also worth noting that many soccer games involve substitutions, meaning not every player is on the field for the full 90 minutes.
The role you play matters as well; midfielders, for example, usually burn more calories than goalkeepers because they’re constantly running, while goalkeepers might be more stationary, waiting for their moment to leap into action.
What Does a Soccer Player’s Diet Look Like?
Burning thousands of calories means that you need to fuel your body in the same manner. Soccer players have a very balanced diet to meet their energy requirements and to achieve maximum performance.
This is what a typical soccer player’s diet is like.
- Carbohydrates (60%)
Carbohydrates constitute the primary source of energy for soccer players. They fuel those long runs and quick sprints. Wholemeal bread, pasta, brown rice, potatoes, and high-fiber cereals form part of the diet of a soccer player.
- Healthy Fats (25%)
Soccer players get their fats from sources such as avocados, olive oil, raw nuts, and fish oil.
- Protein (15%)
Protein helps to rebuild and repair muscle, which is essential for recovery. Lean meats, poultry, fish, eggs, and low-fat dairy foods are all high in protein for soccer players to eat.
SEE ALSO | 10 Unhealthy Foods Soccer Players Should Avoid
What Are The Benefits of Playing Soccer
Beyond just burning calories, playing soccer offers a multitude of benefits that extend far beyond the pitch.
Whether you’re looking to boost your physical health, improve your mental well-being, or just to enjoy the social aspects of team sports, soccer has something to offer everyone
- Increases Aerobic Capacity
Soccer players are never static, and that improves cardiovascular fitness. Having the capacity to move from jogging to running simplifies the accomplishment of everyday chores.
- Builds Muscle Tone and Eliminates Body Fat
The integration of running, kicking, and jumping exercises fast-twitch and slow-twitch muscle fibers. That guarantees that you lose body fat and acquire lean muscle mass, and your body will become toned.
- Boosts Cardiovascular Fitness
Exercising up to a level of running 5 miles per game keeps your heart rate elevated, which strengthens your heart and improves circulation.
This avoids heart disease and maintains the health of your cardiovascular system.
- Builds Muscle Strength
Soccer requires upper and lower body strength.
Your legs propel your kicks and sprints, and your upper body helps with throw-ins and ball protection. This builds total muscle strength with time.
- Develops Bone Strength
The weight-bearing nature of soccer increases bone density, which is especially beneficial as you age. Stronger bones mean a decreased risk of osteoporosis and fractures.
- Refines Cognitive Function
Soccer is not just a physically demanding sport—it’s a mentally challenging one too.
It demands fast decision-making, spatial awareness, and tactical thinking. All these are the abilities required for improved concentration and efficiency in life.
- Facilitates Teamwork and Social Skills
Soccer is a team sport, and the camaraderie you build on the field can enhance your state of mind. Learning how to work with others to accomplish a common goal is a skill that carries far outside of the playing field.
- Reduces Anxiety and Boosts Confidence
Endorphins released during hard exercise can melt stress, anxiety, and depression. And the sense of accomplishment of playing well can boost your self-esteem and confidence.
SEE ALSO | Is Soccer An Aerobic Or Anaerobic Sport? Find Out
How To Burn Calorie While Playing Soccer
Now that you understand the incredible calorie-burning potential of soccer, along with the numerous health benefits, you might be wondering how to maximize your experience on the field.
Here are a few tips to help you get the most out of every game.
Warm-Up and Cool-Down
Before you jump into a game, it’s important to properly warm up.
A dynamic warm-up not only prepares your muscles for the intense physical activity ahead but also helps prevent injuries.
Likewise, after the game, a cool-down routine featuring light stretching can aid in recovery and reduce muscle soreness. By taking these steps, you ensure that your body remains in top condition, game after game.
SEE ALSO | Can You Play Soccer with Asthma?
Monitor Your Intensity
If you’re aiming to burn as many calories as possible, pay attention to the intensity of your play. Include more sprints and high-intensity intervals into your game, but be careful not to overdo it.
Listening to your body is key—if you feel overly fatigued, it might be a sign that you need a break or a recovery day.
Balancing high-intensity play with adequate rest will help you achieve the best results both in calorie burn and overall fitness.
Stay Hydrated and Fuel Up
We already touched on the importance of a balanced diet, but hydration deserves special mention.
Dehydration can significantly impair your performance and reduce the number of calories you burn efficiently. Make sure you’re sipping water before, during, and after the game.
Also, a small, carbohydrate-rich snack about an hour before playing can give you that extra burst of energy when you need it most.
Embrace the Social Aspect
One of the greatest joys of playing soccer is the sense of community it encourages.
Enjoy the camaraderie and teamwork that come with being part of a team. Not only does this social interaction make the game more enjoyable, but it also provides emotional support, which is just as important as physical fitness.
Be it playing with friends, joining a local league, or even just having a casual kickabout in the park, remember that the social benefits of soccer can boost your overall well-being.
Set Personal Goals
Finally, consider setting personal goals for your soccer performance.
Maybe you want to improve your sprint speed, improve your endurance, or just burn more calories each game.
Having clear objectives will not only motivate you but also allow you to track your progress over time. Celebrate your achievements, no matter how small, and use them as fuel to push yourself further.
