Soccer

How soccer burns calories

A soccer pitch is enormous compared to most team sports, and outfield players cover several kilometers of running over a full match — a mix of jogging, sprinting, and walking that rarely lets the heart rate fully settle. That sustained, large-scale aerobic demand is why soccer's MET value sits above basketball.

At 7.0 MET, a 70kg intermediate player burns roughly 770 calories over a full 90-minute match.

What changes the real number

• Position: midfielders and full-backs typically cover the most ground per match; center-backs and goalkeepers cover the least
• Match intensity: competitive matches push players to sprint repeatedly; recreational games run at a lower average effort
• Pitch size and surface: a full-size pitch demands more total distance than five-a-side or futsal formats
• Playing time: substitutions and rest on the bench lower the average burn rate across a full match day

Technique notes

• Scan the field before the ball arrives so you can move with purpose instead of reacting late and sprinting unnecessarily
• Time your sprints — going from a jog to a sprint with a clear first step is more effective than building up speed gradually
• Use the off-ball moments to recover your breathing rather than jogging at a wasted half-pace
• Keep your first touch tight under pressure; chasing a loose ball repeatedly adds unplanned sprint distance over 90 minutes

How it compares