Running vs Soccer: Calories Burned Compared (2026)

Running burns 345 calories in 30 minutes and 689 calories in an hour, while Soccer burns 246 calories in 30 minutes and 492 calories in an hour. With MET values of 9.8 for Running and 7.0 for Soccer, Running burns 99 more calories in 30 minutes and 197 more per hour.

This comparison examines the calories burned during Running and Soccer, both high-impact activities. Factors such as MET values, body weight, duration, and intensity significantly influence calorie expenditure.

What Is the Difference Between Running and Soccer?

Running is a high-impact cardiovascular exercise that involves moving at a pace faster than walking. It engages multiple muscle groups and is known for its efficiency in burning calories. Soccer is a high-impact team sport that combines running, sprinting, and skillful movements. It requires agility and endurance, contributing to its calorie-burning potential.

Running vs Soccer: Calories Burned Side by Side

The following table provides a side-by-side comparison of calories burned during Running and Soccer for a 155-pound person.

Duration (155 lb / 70 kg)	Running	Soccer
15 min	172 cal	123 cal
30 min	345 cal	246 cal
45 min	517 cal	369 cal
60 min	689 cal	492 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Running or Soccer?

For burning the most calories: Running burns 99 more calories than Soccer in 30 minutes and 197 more per hour.

For time efficiency: Running burns 11.5 calories per minute, while Soccer burns 8.2 calories per minute.

For lower-impact exercise: Soccer has a lower impact level with a MET value of 7.0 compared to Running's 9.8.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of running or soccer by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Running is rated at about 9.8 METs (6 mph, a 10-minute mile) and Soccer at about 7.0 METs (casual play). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which activity burns more calories?

Running burns 345 calories in 30 minutes, while Soccer burns 246 calories in the same duration.

How many calories does Running burn in an hour?

Running burns 689 calories in an hour.

How many calories does Soccer burn in an hour?

Soccer burns 492 calories in an hour.

What is the MET value for Running?

Running has a MET value of 9.8.

What is the MET value for Soccer?

Soccer has a MET value of 7.0.

Which activity is better for weight loss?

Running burns more calories overall, with 345 calories in 30 minutes compared to Soccer's 246 calories.

Key Takeaways

• Running burns 345 calories in 30 minutes.
• Soccer burns 246 calories in 30 minutes.
• Running burns 689 calories in an hour.
• Soccer burns 492 calories in an hour.
• Running has a MET value of 9.8.
• Soccer has a MET value of 7.0.