Calculate your TDEE as a dancer. Get calorie and macro targets for rehearsals, performances, and cross-training.
Dancing burns 300–600 calories per hour depending on the style and intensity. Ballet, contemporary, and hip-hop are particularly demanding. Professional dancers who rehearse 4–6 hours daily have very high calorie needs. Underfueling is unfortunately common in dance and leads to injury and burnout.
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If provided, uses the more accurate Katch-McArdle formula
The calories burned during dancing depend on intensity, duration, and your body weight. On average, a 70kg person burns 300–800 calories per hour. Use a higher activity level in the calculator if you do dancing regularly (3+ times per week).
If you do dancing 1–3 times per week, choose "Light" or "Moderate." For 4–6 sessions per week, choose "Active." If you train daily or have a physical job on top of dancing, choose "Very Active." When in doubt, go one level lower.
Chronic underfueling in dance leads to stress fractures, hormonal disruption, poor recovery, and career-ending injuries. Dancers need at minimum their full calculated TDEE. Many dancers unknowingly eat 30–50% below their needs, which degrades both health and performance.