How Many Calories Does Pickleball Burn?
Learn how many calories pickleball burns per hour based on weight, intensity, and play style. Complete breakdown with MET values and research data.
Pickleball burns approximately 300 to 600 calories per hour depending on your body weight, intensity level, and whether you play singles or doubles. Recreational doubles typically burns 350 to 450 calories per hour, while competitive singles can reach 500 to 600 calories per hour.
Understanding your calorie burn helps you plan effective workouts and set realistic fitness goals.
Calorie Burn by Weight and Intensity
| Body Weight | Light (4.5 MET) | Moderate (5.5 MET) | Vigorous (6.5 MET) | Very Vigorous (7.5 MET) |
|---|---|---|---|---|
| 60 kg (132 lbs) | 284 kcal | 347 kcal | 410 kcal | 473 kcal |
| 70 kg (154 lbs) | 331 kcal | 404 kcal | 478 kcal | 551 kcal |
| 80 kg (176 lbs) | 378 kcal | 462 kcal | 546 kcal | 630 kcal |
| 90 kg (198 lbs) | 425 kcal | 520 kcal | 614 kcal | 709 kcal |
These values represent one hour of play using research-based MET values.
What Research Shows
Several studies have examined pickleball calorie expenditure:
- An ACE-sponsored study found recreational pickleball burned approximately 350 kcal per hour in older adults
- A 2025 medical review reports typical ranges of 300 to 600 kcal per hour
- Lab-measured averages show around 354 kcal per hour with wearable data suggesting 405 active kcal per hour
- A 2022 study found pickleball increases caloric expenditure by 36 percent compared to self-paced walking
Understanding MET Values
MET (Metabolic Equivalent of Task) represents exercise intensity. One MET equals your resting metabolic rate. Pickleball MET values based on research:
- Light (4.5 MET): Casual rallies, teaching, lots of standing
- Moderate (5.5 MET): Typical social doubles with rest between points
- Vigorous (6.5 MET): Fast-paced doubles, athletic players
- Very Vigorous (7.5 MET): Competitive singles, tournaments
Singles vs Doubles
Singles pickleball burns more calories than doubles because you must cover the entire court alone. For a 70 kg player over 60 minutes:
| Play Style | Calories Burned |
|---|---|
| Casual doubles | 331 kcal |
| Moderate doubles | 404 kcal |
| Vigorous singles | 478 kcal |
| Competitive singles | 551 kcal |
Singles burns approximately 18 to 36 percent more calories than doubles at similar effort levels.
Factors Affecting Calorie Burn
Several variables influence your actual calorie burn:
- Body weight - Heavier individuals burn more calories
- Play intensity - Competitive play burns more than casual rallies
- Singles vs doubles - Singles requires more movement
- Rally length - Longer rallies increase energy expenditure
- Rest periods - Fewer breaks mean more calories burned
- Skill level - May affect movement efficiency
Pickleball vs Other Activities
Compare pickleball calorie burn to other popular activities for a 70 kg person per hour:
| Activity | Calories per Hour |
|---|---|
| Pickleball (moderate doubles) | 404 kcal |
| Tennis (doubles) | 385 kcal |
| Brisk walking | 280 kcal |
| Recreational cycling | 350 kcal |
| Swimming (moderate) | 420 kcal |
Pickleball offers excellent calorie burn with lower impact than running or tennis singles.
Weekly Calorie Burn Potential
For a 70 kg person playing moderate intensity pickleball:
| Sessions Per Week | Duration | Weekly Calories |
|---|---|---|
| 2 sessions | 60 minutes | 808 kcal |
| 3 sessions | 60 minutes | 1,212 kcal |
| 4 sessions | 60 minutes | 1,616 kcal |
| 5 sessions | 60 minutes | 2,020 kcal |
Playing three to four times per week creates meaningful calorie expenditure for weight management.
Related Calculators
- Pickleball Calorie Calculator - Main calculator with all options
- 30 Minute Pickleball Calories - Quick session calculation
- 1 Hour Pickleball Calories - Standard session calculation