Rowing machine calorie calculator

Watts or a general rowing entry

If the machine monitor gives a watt reading, select the band containing that number. With no watt reading, choose the general entry, code 02070, which names no watt band.

How the rowing estimate reaches 248

Calories equals MET times body weight in kilograms times hours. The Compendium definition of MET, checked October 13, 2026, defines 1 MET as 1 kilocalorie per kilogram per hour.

The unit conversions are pounds divided by 2.2046 for kilograms and minutes divided by 60 for hours. In this example, 150 pounds is 68.04 kilograms and 30 minutes is 0.5 hours. Then 7.3 times 68.04 times 0.5 is about 248 calories.

Five stationary rowing codes, four watt bands

The table includes every entry whose description names rowing on the 2024 Compendium conditioning exercise list, checked October 13, 2026. None of these five entries is marked as an estimated value on that page.

Watts appear in four descriptions. Code 02071 says under 100 watts and moderate effort. Codes 02072 and 02073 pair their watt bands with vigorous effort, while 02074 says very vigorous effort. Code 02070 also says vigorous effort, but gives no watt band.

Across the watt bands, the MET values increase from 5.0 to 7.5 to 11.0 to 14.0. The general entry at 7.3 MET lies between the under 100 watts entry and the 100 to 149 watts entry, 0.2 MET below the latter.

Calories burned on a rowing machine across five entries

These 100 cells range from 71 calories for code 02071 at 125 pounds for 15 minutes to 1429 for code 02074 at 225 pounds for 60 minutes. Within one entry, the number rises in step with minutes and with body weight because the formula multiplies both.

For 150 pounds and 30 minutes, code 02071 gives about 170 calories, code 02070 gives 248, code 02072 gives 255, code 02073 gives 374 and code 02074 gives 476. The general entry and the 100 to 149 watts entry differ by 7 calories in this comparison.

Stroke rate and machine adjustments

Stroke rate, damper setting and drag factor are absent from all five stationary rowing descriptions. That leaves no input for those settings in this calculator.

This page does not cover how any machine's own calorie display is worked out.

The separate list for rowing on water

Every description naming rowing or sculling on the Compendium water activities list, checked October 13, 2026, appears below. None of these seven entries is marked as an estimated value.

The first five entries name canoeing alongside rowing, and code 18060 also names kayaking. None of the seven descriptions states watts. The lowest value is 2.8 MET for code 18040. Code 18070, for pleasure, general, is 3.5 MET. Code 18080, in competition, crew or sculling, is 12.0 MET. The general machine entry 02070 sits at 7.3 MET.

Codes 18112 and 18114 share the highest value here, 15.5 MET, above the 14.0 MET stationary watt band. Code 18112 describes simulated crew in a water tank. Code 18114 names a single scull and an ergometer on slides at racing speed. Both descriptions print a stroke rate.

Although code 18114 names an ergometer, the Compendium places it under water activities. All seven entries stay in this table and are excluded from the calculator.

What the source says about precision

These statements come from the Compendium explanation of corrected METs, checked October 13, 2026.

"The Compendium was not developed to determine the precise energy cost of activities within an individual."

"However, the Compendium is frequently used outside of its original scope."

"It does not correct the MET levels for age, body mass, and sex."

Calculators for activities beyond rowing

Machine options continue in the elliptical calorie estimates and treadmill calorie estimates. For a ride, run or swim, see the cycling calorie tables and calculator, running calorie tables and calculator or swimming calorie tables and calculator.

The weight lifting calorie estimates and rope jumping calorie estimates cover those activities. A separate daily calorie expenditure estimate is also available.

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Rowing watt bands and calorie answers

How many calories does 30 minutes on a rowing machine burn?

Using general stationary rowing code 02070, the formula gives about 248 calories for 30 minutes and 497 for 60 minutes at 150 pounds. At 200 pounds it gives about 331 calories for 30 minutes and 662 for 60 minutes.

How many calories does rowing at 150 watts burn?

150 watts falls in code 02073, the 150 to 199 watts entry at 11.0 MET. Its calculated results at 150 pounds are about 374 calories for 30 minutes and 748 for 60 minutes.

Does the calculator use stroke rate, damper setting or drag factor?

None of the five stationary rowing descriptions states a stroke rate, damper setting or drag factor. None of those three is an input here.

Is rowing a boat listed the same as a rowing machine?

No. The Compendium lists rowing on water on a separate page. Code 18070 is 3.5 MET and code 18080 is 12.0 MET, beside the general stationary machine entry, code 02070 at 7.3 MET.

Reference pages for rowing and METs

• Stationary rowing in conditioning exercise, checked October 13, 2026.
• Rowing and sculling in water activities, checked October 13, 2026.
• MET units and conversions, checked October 13, 2026.
• Scope of standard and corrected METs, checked October 13, 2026.