Calories burned: Dancing (slow: waltz, foxtrot)
Slow partner dancing — light, sustained movement.
≈ 105 kcal in 30 min at 70 kg
Reviewed by the Exercise Calorie Calculator editorial team · · Method & sources
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Estimate only — not medical advice. Actual burn varies with fitness, body composition, effort and conditions.
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Dancing (slow: waltz, foxtrot) calorie chart
Estimated kcal for dancing (slow: waltz, foxtrot) (MET 3) by session length and body weight. Values are rounded estimates.
| Duration | 50 kg | 60 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| 10 min | 25 | 30 | 35 | 43 | 50 |
| 15 min | 38 | 45 | 53 | 64 | 75 |
| 20 min | 50 | 60 | 70 | 85 | 100 |
| 30 min | 75 | 90 | 105 | 128 | 150 |
| 45 min | 113 | 135 | 158 | 191 | 225 |
| 1 h | 150 | 180 | 210 | 255 | 300 |
| 1.5 h | 225 | 270 | 315 | 383 | 450 |
Imperial check: 154 lb ≈ 70 kg · 187 lb ≈ 85 kg · 220 lb ≈ 100 kg.
About this estimate
Dancing (slow: waltz, foxtrot) carries a MET of 3(light intensity) in the Compendium of Physical Activities — the research standard for energy-cost data (source database, see also our full methodology). The calculator uses:
calories = MET × weight (kg) × hours
So for a 70 kg person, one hour of dancing (slow: waltz, foxtrot) costs about210 kcal. Effort matters: going harder, adding hills, carrying load or rushing intervals all push the real number up; breaks and easy pacing pull it down.
How to burn more
- Add intervals — 1 minute hard, 2 minutes easy — to raise average intensity.
- Extend the session gradually; an extra 10 minutes adds ~35 kcal at 70 kg.
- Combine with a second activity — see the compare tray in the calculator above.
- Keep non-exercise movement high on rest days (walking, stairs, chores).
Estimate only — not medical advice. Real-world burn depends on fitness, body composition, age, weather and terrain.
Dancing (slow: waltz, foxtrot) calorie FAQ
How many calories does dancing (slow: waltz, foxtrot) burn in 30 minutes?
For a 70 kg (154 lb) person, dancing (slow: waltz, foxtrot) burns about 105 kcal in 30 minutes at its standard intensity (MET 3). Heavier people burn more, lighter people less — the chart below shows common weights.
How many calories does dancing (slow: waltz, foxtrot) burn in an hour?
About 210 kcal for a 70 kg person at MET 3. Double the time roughly doubles the burn, assuming steady effort throughout.
What is the MET of dancing (slow: waltz, foxtrot)?
The MET (metabolic equivalent of task) of dancing (slow: waltz, foxtrot) is 3 — light intensity. The formula is: calories = MET × weight(kg) × hours. Example at 70 kg: 3 × 70 × 1 h = 210 kcal.