Ultimate Guide – How Many Calories Do You Burn Playing Pickleball?

How many calories do you burn playing pickleball

If you’re a regular pickleball player, you already know how addictive and fun this game can be. But did you know that playing pickleball can also have significant health benefits? It is a great way to socialize and have fun and can also help you burn calories, improve your cardiovascular health, and build strength and endurance.

This blog post will explore the physical benefits of playing pickleball and provide tips for incorporating fitness strategies into your routine. By focusing on your fitness and incorporating exercises explicitly designed for pickleball players, you can improve your agility, reaction time, and court movement while increasing your endurance and stamina.

Whether you’re a seasoned pickleball player or just starting, this blog post is for you. So grab your paddle, get ready to learn, and let’s answer your question: How many calories do you burn playing pickleball?

Exactly How Many Calories Do You Burn Playing Pickleball?

On average, playing pickleball can burn between 400 to 600 calories per hour, depending on factors such as body weight, the intensity of play, and the game’s duration. This calorie burn is comparable to other physical activities such as hiking, bicycling, or swimming.

It’s important to note that the number of calories burned during a pickleball game can also vary based on your step count. On average, a person can take between 4,000 to 7,000 steps during a one-hour pickleball game, depending on their movement and court position. This step count is a significant factor in determining how many calories are burned during the game, as each step requires energy expenditure.

Additionally, your weight can also play a role in how many calories you burn while playing pickleball. Generally, the more you weigh, the more calories you burn during activity. For example, a person weighing 155 pounds can burn around 470 calories playing pickleball for an hour. In comparison, a person weighing 185 pounds can burn about 555 calories during the same duration and intensity of play.

However, it’s important to remember that burning calories is just one aspect of overall fitness and health. While playing pickleball can be a great way to burn calories and maintain a healthy weight, it also provides numerous other health benefits, such as improved cardio health, balance, and coordination.

People Buring Calories Playing Pickleball

The Two Key Health Benefits Of Playing Pickleball

Pickleball is not just a fun and social activity, but it also provides numerous health benefits. Here are two key benefits of playing pickleball:

Cardiovascular Health

Playing pickleball provides a great cardiovascular workout, which helps to improve heart health and lower the risk of chronic diseases. The game’s fast-paced nature increases your heart rate and blood flow. As a result, your heart becomes more muscular, and your risk of heart disease, stroke, and other chronic illnesses decreases. Additionally, regular pickleball play can help to reduce blood pressure and cholesterol levels, which are important indicators of overall cardio health.

Calorie Burning and Weight Loss

Playing pickleball is also an effective way to burn calories and lose weight. According to research, playing pickleball for an hour can burn between 400 and 600 calories, depending on factors such as weight and intensity of play. This makes pickleball an excellent option for those looking to shed a few extra pounds or maintain a healthy weight. Compared to other forms of exercise, such as walking or golfing, pickleball offers a higher burn and can help you achieve your fitness goals more efficiently. Additionally, regular pickleball play can help to improve muscle tone and boost metabolism, which can further aid in weight loss efforts.

Can You Lose Weight Playing Pickleball?

Playing pickleball can be an effective way to lose weight when combined with a healthy diet and lifestyle. While the number of calories burned during a pickleball game depends on various factors, it is possible to lose weight by regularly playing it.

However, weight loss is not just about burning calories through exercise, it also involves maintaining a calorie deficit by burning more calories than you consume. You must create a calorie deficit of approximately 3,500 calories to lose one pound of body weight. This can be achieved by burning more calories through physical activity, reducing calorie intake through diet, or combining both.

Playing pickleball can be a great way to create a calorie deficit and promote weight loss, as it is a high-intensity sport that can burn a significant number of calories in a short period. Additionally, playing pickleball can help to build lean muscle mass, which can further aid in weight loss efforts by increasing metabolism.

However, it’s important to remember that weight loss is a complex process and depends on various factors such as genetics, age, and overall health. Additionally, to achieve sustainable weight loss, it’s essential to incorporate a healthy diet, stay active throughout the day, and get enough rest and recovery. Simply playing pickleball without addressing other lifestyle factors may not lead to significant weight loss.

While it’s not a magic solution, regularly playing pickleball can help you burn calories, build muscle mass, and create a calorie deficit to achieve weight loss goals.

Overhead shot of pickleball courts

Tips for Increasing Calories Burned Playing Pickleball

If you want to increase your calorie burn while playing pickleball, listening to your body and not pushing yourself too hard is essential. Remember always to prioritize safety and proper form to avoid injury.

Here are some tips to help you get the most out of your game:

Play singles:

Playing singles can result in a higher burn than doubles since you cover more ground and hit more shots. If you’re up for the challenge, consider playing singles to burn more calories.

Increase the intensity:

Increasing the intensity of your play, such as playing at a competitive level or incorporating drills, can increase the burned calories in your game. Try incorporating more high-intensity movements, such as lunges and sprints.

Move more:

The more you move, the more calories you burn. Try to move around the court as much as possible and take advantage of opportunities to hit the ball on the run.

Incorporate strength training:

Building lean muscle mass through strength training can increase metabolism and help you burn more calories even when not playing pickleball. Incorporate exercises such as lunges, squats, and planks into your routine to build strength and burn more calories.

Stay hydrated:

Staying hydrated during your game can help you maintain energy levels and maximize your calorie burn. Ensure you drink plenty of water before, during, and after your game.

By following these tips, you can burn pickleball calories and get the most out of your workout.

Read Next: What Muscles Doe Pickleball Work?

What Is The MET?

MET, or metabolic equivalent, measures the energy expended during physical activity, and one MET equals the amount of energy expended while resting metabolic rate. Therefore, any activity with a MET value greater than 1.0 burns more calories than resting.

The American College of Sports Medicine (ACSM) provides MET values for various physical activities, including pickleball. According to the ACSM, pickleball has a MET value of 5.0, considered moderate-intensity activity. This means that pickleball burns approximately five times more calories than resting.

The ACSM also provides a formula to estimate the number of calories burned during activity based on body weight and the MET value of the activity. For example, a person who weighs 150 pounds can burn approximately 240 calories per hour playing pickleball. However, this is just an estimate, and the actual number of calories burned may vary depending on individual factors such as age, gender, fitness level, and intensity of the activity.

It’s important to remember that the number of calories burned is just one aspect of exercise, and other factors such as cardio, strength, and endurance are also important. Engaging in various exercises, including aerobic and strength training exercises, and maintaining a healthy diet and lifestyle are recommended to achieve optimal health benefits.

Checking a fitness tracker

Monitor Your Calories Burned With A Fitness Tracker

A fitness tracker like Fitbit or Garmin can be helpful for pickleball players looking to track their physical activity and burn more calories on the court. With the help of a fitness tracker, you can easily monitor your heart rate, step count, and calories burned during a game of pickleball, which can help you track your progress and reach your weight loss goals.

Pickleball is a fast-paced game that requires quick movements, agility, and endurance. By wearing a fitness tracker during your game, you can better understand how much energy you’re expending and adjust your intensity accordingly to maximize your pickleball calories burned. For example, if you notice that your heart rate is lower than usual, you can increase the power of your game by moving faster, hitting harder, and taking fewer breaks.

In addition to tracking your physical activity during the game, a fitness tracker can also help you monitor your overall activity level throughout the day. By setting a daily step goal and tracking your progress, you can ensure you get enough physical activity to support your weight loss goals. You can also use the tracker to monitor your calorie intake and maintain a calorie deficit necessary for weight loss.

A fitness tracker can be a valuable tool for pickleball players who want to maximize their calorie burn and reach their weight loss goals. By tracking your physical activity, heart rate, and calorie burn, you can gain valuable insights into your body’s energy expenditure and adjust your game accordingly to achieve optimal results.


In conclusion, pickleball is a great way to stay active and burn calories while having fun. By engaging in regular pickleball games, you can improve your cardiovascular health, muscle strength, balance, and coordination. As we have seen, the number of calories burned during a pickleball game depends on several factors, including your weight, age, gender, and intensity level.

You can use several strategies, such as increasing your intensity level, improving your technique, and using a fitness tracker to monitor your activity level and calorie burn. However, it’s important to remember that weight loss is not just about burning calories; it also requires a healthy diet and lifestyle habits.

So grab a paddle, hit the court, and enjoy the many benefits of this exciting and engaging sport!

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