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How Many Calories are Burned by Rowing?


Last modified 4th December 2015

Welcome to the rowing section of DietandFitnessToday and the associated calories burned and weight lost. Here we present a list of 11 activities based on the general description of rowing and the calories burnt for a typical man and woman.

These rowing activities range from the highest calorie burn from 'canoeing, rowing, kayaking, competition, >6 mph, vigorous effort' which burns 539 calories in 30 minutes through to the activity 'canoeing, rowing, 2.0-3.9 mph, light effort' which has the lowest calorie burn of 121 calories in 30 minutes, for a typical adult weighing 190 pounds (86 Kg).

To help you find the information you need, we first focus on the most common rowing activities. This is followed by the activities with the highest, lowest and average burnt calories per minute and per hour

We also cover the predicted weight loss from rowing, typical food calorie equivalents and our new proprietary calories burned score© and calories burned rank©

For rowing, stationary ergometer, general, vigorous effort, which is a typical intensity activity under the general description of rowing activities, the average calories burned by a person weighing 190 pounds (86 Kg) in 30 minutes is 259 Calories. In one hour the same activity will burn 517 Calories.

Effect of Intensity on the Calorie Calculator

Although the above is a typical example for rowing, the calculator we use to determine the calories burnt depends on the intensity, duration and your body weight. At the bottom of the article we have a variety of different intensities which can be personalized based on your weight and the duration of the activities, using our free calculator.

Calorie Score and Calorie Rank for Rowing

At dietandfitnesstoday we have a new proprietary concept of a Calories Burned Score© and Calories Burned Rank©.

The calorie score gives an indication of the relative burn rate measured as a percentage score out of 100 for the different rowing activities, where 100% is the maximum calorie burn which we estimate from running at a pace of 4 minutes per mile which is a world class speed for running for 30 mins.

The calorie rank is the rank of the activity compared with all other 800 activities in our database to give an indication of the percentage of activities which have a higher or lower calorie burn. A rank of 1 means it is the highest ranking activity in terms or calorie burn and a rank of 100 means it is the activity with the lowest carlorie burn compared with all other activities.

Calories Burned in 30 Minutes for a Typical rowing Activity

As we have previously mentioned Rowing, stationary ergometer, general, vigorous effort is a moderate and typical level of intensity for rowing and can be used as a general representative approximate measure for calories burnt by rowing. For this activity in 30 minutes an average man weighing 190 pounds (86 kg) burns 259 Calories, while an average woman weighing 163 pounds (74 kg), in 30 minutes burns 222 Calories.

Calories Per Minute

The calories burned per minute for Rowing, stationary ergometer, general, vigorous effort is 9 Calories per minute, for a typical man and for a typical female is 7 Calories per minute.

Calories Per Hour

The calories lost in one hour is 517 calories for a typical man, and 444 calories in one hour for a typical woman.

How to Burn 100 Calories

To burn 100 calories for a typical male would require 11 minutes of the activity rowing, stationary ergometer, general, vigorous effort and to burn 100 calories with the same rowing activity for a typical female would take 14 minutes.

Score and Rank

Rowing, stationary ergometer, general, vigorous effort has a Calorie Burned Score© of 23.7 out of 100 which means it gives a calorie burn of 23.7 % of the highest realistic calorie burn possible. This activity has a Calorie Burned Rank© of 65 out of 100 ie it is in the top 65 % of activities in terms of calorie burn. There are in fact 229 activities that have a higher calorie burn than rowing, stationary ergometer, general, vigorous effort

Equivalent Activities

The following activities burn the same number of calories as Rowing, stationary ergometer, general, vigorous effort -

  • basketball, non-game, general (Taylor Code 480)
  • building road, driving heavy machinery
  • butchering animal, large, vigorous effort
  • carpentry, outside house, installing rain gutters (Taylor Code 640),carpentry, outside house, building a fence
  • carpentry, sawing hardwood

Comparison with Inactivity

30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means Rowing, stationary ergometer, general, vigorous effort burns 6.5 times more calories than the equivalent time of inactivity for an average man and 6.0 times more calories for an average female.

Food Calorie Equivalents

This level of 259 calories burnt by an average man rowing, stationary ergometer, general, vigorous effort is equivalent to 0.5 Big Macs, 0.9 snickers bar, 2.2 Starbucks Grande Skinny Lattes, 0.9 cheeseburgers, 0.9 slices of pizza or 0.7 large blueberry muffins.

For an average female burning 222 calories is equivalent to 0.4 Big Macs, 0.8 snickers bar, 1.9 Starbucks Grande Skinny Lattes, 0.7 cheeseburgers, 0.8 slices of pizza or 0.6 large blueberry muffins.

Weight Loss from Rowing

To answer the question how many pounds will I lose from the activity rowing? Taking this example of rowing, stationary ergometer, general, vigorous effort in 30 minutes, the weight loss for a typical man is a minimum of 0.04 pounds, and a typical woman would lose 0.03 pounds.

Based on 4 sessions per week of rowing, stationary ergometer, general, vigorous effort for a duration of 30 minutes per session, the approximate time taken to lose one pound is 6 weeks for a man and 8 weeks for a woman, assuming no other changes in lifestyle or eating habits.

The same 4 sessions per week of rowing, stationary ergometer, general, vigorous effort for a duration of 30 minutes per session, would lose 1kg in 3 weeks for a man and 4 weeks for a woman.

Rowing Activity with the Highest Calorie Burn

The highest number of calories burned for an average person is achieved by canoeing, rowing, kayaking, competition, >6 mph, vigorous effort. For this activity in 30 minutes an average man burns 539 Calories, while an average woman in 30 minutes burns 462 Calories.

This activity of canoeing, rowing, kayaking, competition, >6 mph, vigorous effort has a Calories Burned Score© of 52.9 out of 100 which means it gives a calorie burn of 52.9 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 23 out of 100 ie it is in the top 23 % of activities in terms of calorie burn. There are in fact 26 activities that have a higher calorie burn than canoeing, rowing, kayaking, competition, >6 mph, vigorous effort

Rowing Activity with the Lowest Calorie Burn

The rowing activity with the lowest calories burnt is canoeing, rowing, 2.0-3.9 mph, light effort, which for an average man in 30 minutes burns 121 Calories, and for an average woman burns 104 Calories.

This activity of canoeing, rowing, 2.0-3.9 mph, light effort has a Calories Burned Score© of 9.3 out of 100 which means it gives a calorie burn of 9.3 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 86 out of 100 ie it is in the top 86 % of activities in terms of calorie burn. There are in fact 617 activities that have a higher calorie burn than canoeing, rowing, 2.0-3.9 mph, light effort

Average Calories Burned by Rowing

Based on the the list of 11 rowing activities, shown below, the average calories burned for an average male, weighing 190 pounds (86 kg) is 309 Calories for 30 minutes of rowing. The average burnt for an average female, weighing 163 pounds (74 kg) is 265 Calories for 30 minutes of rowing.

Rowing for 30 minutes - Calories Burned Calculator

Calories Burned in 30 minutes of rowing for Average Male (M) and Female (F) (click to personalise).
canoeing, rowing, kayaking, competition, >6 mph, vigorous effort - calories  Male=539 kcal, Female=462 kcal.
canoeing, rowing, in competition, or crew or sculling (Taylor Code 260) - calories  Male=517 kcal, Female=444 kcal.
rowing, stationary, 200 watts, very vigorous effort - calories  Male=517 kcal, Female=444 kcal.
rowing, stationary, 150 watts, vigorous effort - calories  Male=366 kcal, Female=314 kcal.
rowing, stationary, 100 watts, moderate effort - calories  Male=302 kcal, Female=259 kcal.
rowing, stationary ergometer, general, vigorous effort - calories  Male=259 kcal, Female=222 kcal.
canoeing, rowing, 4.0-5.9 mph, moderate effort - calories  Male=250 kcal, Female=214 kcal.
rowing, stationary, general, moderate effort - calories  Male=207 kcal, Female=177 kcal.
throwing the shot, discus or hammer in track and field - calories  Male=172 kcal, Female=148 kcal.
canoeing, rowing, for pleasure, general (Taylor Code 250) - calories  Male=151 kcal, Female=129 kcal.
canoeing, rowing, 2.0-3.9 mph, light effort - calories  Male=121 kcal, Female=104 kcal.

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You can browse other common activities from our database, from the links below or visit the compendium at https://sites.google.com/site/compendiumofphysicalactivities/home.

Calories Burned Activities


  aerobics
  at work
  badminton
  baseball
  ballet
  ballroom dancing
  basketball
  boxing
  biking
  canoeing
  climbing
  cleaning
  cricket
  cross country skiing
  crossfit
  cycling
  dancing
  exercise
  elliptical
  fishing
  football
  fencing
  gardening
  golf
  gymnastics
  hiking
  horse riding
  housework
  ice skating
  jogging
  judo
  karate
  kayaking
  kick boxing
  pilates
  rodeo sports
  rollerblading
  ropejumping
  rowing
  rugby
  running
  resting
  sailing
  shopping
  sitting
  skating
  skiing
  sleeping
  soccer
  softball
  spinning
  sports
  standing
  step aerobics
  swimming
  tae kwan do
  tennis
  treadmill
  volleyball
  walking
  water polo
  weight lifting
  yoga
  zumba

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.