Aug 22, 2026
How Many Calories Does Rock Climbing Burn?
Rock climbing burns about 280 kcal in 30 minutes at 70 kg (MET ≈ 8). Tables by weight/duration, intensity caveats, and how IGNITE AI keeps food honest after the session.
Climbing calories swing with grade, rest on holds, and how long you beta-spray between attempts.
Working MET ≈ 8 (vigorous route climbing / bouldering sessions with short rests). At 70 kg that is ~280 kcal / 30 min. Scale for bodyweight; long rests lower the real total.
Calorie table
Estimated calories for Rock climbing (MET ≈ 8):
55 kg: 15 min: ~110 · 30 min: ~220 · 45 min: ~330 · 60 min: ~440
70 kg: 15 min: ~140 · 30 min: ~280 · 45 min: ~420 · 60 min: ~560
85 kg: 15 min: ~170 · 30 min: ~340 · 45 min: ~510 · 60 min: ~680
Continuous effort only.
Where IGNITE AI fits
Project burns end at the fridge. IGNITE AI is for climbers who snap the post-sesh burrito before “I sent, I earned” becomes an unlogged 1,000 kcal.
Bottom line
Use ~280 kcal / 30 min at 70 kg as a starting point for rock climbing, then trust weekly food averages more than any single board.