MET stands for Metabolic Equivalent of Task. A MET of 1 equals the energy expended sitting quietly (roughly 1 kcal per kg per hour). Higher MET values reflect higher activity intensity. The formula used here is: Calories = MET × weight(kg) × time(hours).

Where do the MET values come from?

Values are sourced from the Compendium of Physical Activities (Ainsworth et al.), the standard reference used by exercise scientists and public health researchers. Rowing ergometer at moderate effort is listed at 7.0 MET; vigorous effort at 8.5 MET. On-water rowing varies between 5.8 MET (light) and 12.0 MET (vigorous racing pace).

How accurate is this estimate?

MET-based estimates carry roughly ±15–20% individual error because they do not account for aerobic fitness level, stroke efficiency, or exact power output. For more precise data, pair this with a heart rate monitor or a rowing ergometer with a power meter (Concept2 PM5 data is more accurate than MET formulas).

Does rowing burn more calories than running?

At vigorous intensity, on-water rowing (MET ~12) is comparable to running at a fast pace (MET 11–14). Moderate erg rowing (MET 7) is similar to jogging at ~6 mph. Total calorie burn depends on duration and body weight, not just MET alone.

Should I use the machine or on-water option for an erg?

Use the Rowing Ergometer (machine) option for any stationary erg workout, including Concept2, WaterRower, or similar devices. The on-water option applies to sculling, sweep rowing, or kayaking on actual water where resistance differs.

Calorie Burn Rowing Calculator

Name: Calorie Burn Rowing Calculator
Availability: InStock
Author: Nham Vu

Enter your body weight, rowing type, intensity, and duration to estimate calories burned based on MET values.

Rowing Inputs

Body Weight

Rowing Type

Intensity

Moderate: steady-state training pace, conversational effort.

Duration (minutes)

Results

Estimated Calories Burned

—

kcal

MET

—

value

Per Min

—

kcal/min

Per Hour

—

kcal/hr

Enter your details and click Calculate.

MET Reference — Compendium of Physical Activities

Activity	Light	Moderate	Vigorous
Rowing Ergometer (machine)	4.8	7.0	8.5
On-Water Rowing	5.8	8.0	12.0

Source: Ainsworth BE et al., Compendium of Physical Activities. Values reflect net MET above resting.

Summary