⚽ Football Calorie Calculator
Model energy burn for your next match, from casual kickabouts to World Cup intensity. Adjust inputs for position, intensity, and added extra time.
Tip: 1 kg ≈ 2.2 lb. Use match-day weight with kit and hydration.
Regulation football is 90 minutes. Adjust for shortened halves or training.
Midfielders typically cover the most distance; keepers the least.
Total calories burned
1215 kcal
90 minutes at 10 MET × position modifier
Per-minute burn
13.5 kcal/min
Equivalent to 810 kcal/hour
Match nutrition target
Carbs 167 g • Protein 61 g • Fat 34 g
Hydration goal ≈ 1.05 L
| Metric | Value |
|---|---|
| Body weight | 75 kg (165.3 lb) |
| Playing time | 90 min (1.50 hr) |
| Intensity MET | 10 (Competitive Match Play (MET 10.0)) |
| Position modifier | 1.08× (midfielder) |
How to Use This Calculator
Enter your match body weight
Include gear and hydration. Weight heavily influences calorie burn.
Estimate playing time
Use expected minutes on the pitch. Add extra time when matches go beyond 90 minutes.
Select intensity and position
Higher intensity and midfield positions burn more calories due to constant movement.
Review calories and nutrition targets
Use the output for fueling plans, recovery meals, and hydration strategies.
Formula
Calories = MET × Body Weight (kg) × Hours × Position Modifier
MET values sourced from Compendium of Physical Activities: casual soccer (MET 7), competitive match (MET 10), elite intensity (MET 13). Position modifiers adjust for relative distance covered (midfielders cover ~8% more distance, goalkeepers ~8% less).
Energy macronutrient breakdown assumes 55% carbohydrates, 20% protein, 25% fats to support match recovery. Adjust percentages based on personal nutrition plans.
World Cup Match Insights
Professional footballers cover 9–12 km per match with repeated high-intensity sprints. Midfielders and wing-backs perform the highest workloads. Monitoring caloric burn helps inform nutrition, glycogen replenishment, and hydration strategies.
Fueling tips
- Consume 30–60 g of carbohydrates per hour during matches (gels, chews, sports drinks).
- Refuel within 30 minutes post-match with 1.2 g/kg carbs and 0.3 g/kg protein.
- Maintain hydration by weighing pre- and post-match; replace each kg lost with ~1.5 L fluid.
Recovery essentials
- Active cool-down to flush lactate followed by stretching or mobility work.
- Sleep 8+ hours and include strategic naps during congested tournament schedules.
- Monitor HRV or perceived exertion to avoid overtraining during tournaments.
Frequently Asked Questions
How accurate is the MET approach?
MET estimates capture average match intensity. GPS trackers or metabolic carts provide more precise individual data.
Do substitutes and stoppages change the result?
Yes. Adjust minutes to actual time played. Include warm-up time if it is intense.
Does surface or weather matter?
Hot climates, altitude, or heavy pitches increase exertion. Consider bumping intensity to a higher level.
Can youth players use this?
Yes, but reduce intensity if their matches are shorter or less physically demanding.
What about tracking with wearables?
Wearables provide live heart rate and movement data. Use this calculator as a baseline and compare against device readings.