Rowing Machine Calorie Calculator

Last Updated: Nov 21, 2025

Created by

Saqib Hanif

Saqib Hanif is the CEO and founder of Calculator Value. He builds calculators and educational content across sports, math, and science, and supports a limited set of construction-related calculators. Read full profile

Rowing Machine Calories estimates energy from indoor rowing (ergometer) using MET values by effort level plus your body weight and session length.

How it works

Energy rate (ACSM-style formula): kcal/min ≈ MET × 3.5 × weight(kg) / 200, the standard MET‑based calorie equation used in ACSM texts and the Compendium of Physical Activities.
Total calories: kcal ≈ rate × minutes.
MET presets: Light ≈ 4.8, Moderate ≈ 6.0, Vigorous ≈ 8.5, Very vigorous ≈ 12.0 (based on indoor rowing entries in the Compendium of Physical Activities).
Custom MET: Choose Custom if you have a lab‑measured or device‑estimated MET value and want to use that instead.
Back‑solving duration: If you enter Calories along with body weight and intensity but leave Duration empty, the calculator solves for the rowing time needed.

Notes

METS are approximate and vary with technique, stroke rate, damper/drag factor, and fitness level.
Outputs are rounded to 2 decimals.
This tool is for general fitness guidance, not medical or sport‑science prescription.

Example

Body weight 70 kg; Duration 20 minutes; Intensity Moderate (~6 MET).
kcal/min ≈ 6 × 3.5 × 70 / 200 ≈ 7.35.
Total ≈ 7.35 × 20 ≈ 147.0 kcal.

Industry-Standard Formulas: The formulas and methods used in this calculator follow widely accepted standards in Sports.
Careful Verification: The calculator is tested to ensure it behaves correctly across a range of inputs.
Continuous Updates: The calculator is updated as needed to reflect better accuracy and usability.

Sources:

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Looking for a rowing machine calorie calculator? You have come to the right place. We have built this calculator to help you find out how many calories you are burning while exercising on a rowing machine.

A rowing machine is one of the most effective full-body workouts, and knowing how many calories you burn during a session helps you set goals and stay motivated.

A boyin rowing a machine for calories burn

What Is “Rowing Machine Calories”?

A rowing machine is an indoor exercise machine that simulates the activity of rowing a boat on water. Rowing makes your body use energy to move your legs, core, and arms together, that burned energy is measured as rowing machine calories.

There are many factors used to calculate rowing calories, such as:

Your body weight
Your duration
Your intensity level
The effort (MET value)

What Is a Rowing Machine Calorie Calculator?

A rowing machine calorie calculator is an online, simple yet handy tool that uses science-backed MET data (ACSM-style standards) to estimate calories.

There are several things that it takes into consideration to estimate the rowing machine calories burned, such as:

Your body weight (in kg or lb)
Total duration of rowing workout session
Rowing workout intensity level such as light, moderate or high
MET value, which is used to estimate energy cost

The calculator gives you accurate and standardized calorie estimates.

How Rowing Machine Calories Are Calculated

If you are confused or unsure about how rowing machine calories are calculated don't worry. The Calculator uses an ACSM-style MET equation, and it is fairly simple. Look at the following equation:

Calories per minute = (MET × 3.5 × weight(kg)) ÷ 200

then, find total calories:

Total Calories = Calories/min × total minutes

That way, you can estimate your calories burned. Keep reading to learn more with a real world example.

Real-World Examples

Step 1: Determine your weight e.g. 80 kg, your workout duration e.g 10 min, and lastly your workout intensity e.g. Vigorous (8.5 MET).

Step 2: Find out your calories per minute by using standard formula:

Calories/min = (8.5 × 3.5 × 80) ÷ 200
Calories/min = 11.9 kcal/min

Step 3: Lastly, multiply the calories per minute with duration:

Total calories = 11.9 × 10
Total calories = 119 kcal

If you do not like to do the math, you may use our rowing machine calculator that automates the process. You just enter your values, and the calculator computes your calories automatically.

Tips to Burn More Calories on a Rowing Machine

If your goal is to burn more calories during your rowing machine workout, follow this set of instructions:

Add intervals such as 1 minute hard rowing workout, 1 minute easy.
Gradually increase the stroke rate
Row longer at moderate intensity
Use legs more than arms
Adjust the damper/resistance