Pickleball for Weight Loss: How Many Calories Can You Burn?

Yes, pickleball is excellent for weight loss. Playing three to four times per week burns 1,200 to 2,000 calories, contributing significantly to a calorie deficit. Combined with moderate dietary changes, regular pickleball can support healthy weight loss of 0.5 to 1 kg per week.

Pickleball offers a sustainable, enjoyable way to increase calorie expenditure without the high impact of running.

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
3 sessions	90 minutes	1,818 kcal

Creating a Calorie Deficit

Weight loss requires a calorie deficit. Here is how pickleball contributes:

Calorie Math for Weight Loss

1 kg of fat = approximately 7,700 calories
Healthy weight loss = 0.5 to 1 kg per week
Required weekly deficit = 3,850 to 7,700 calories

Pickleball Contribution

Playing 4 times per week at moderate intensity burns approximately 1,616 calories, covering 21 to 42 percent of your weekly deficit goal.

Realistic Weight Loss Timeline

For a 70 kg player combining pickleball with moderate dietary changes:

Weekly Activity	Calorie Burn	Diet Reduction	Total Deficit	Monthly Loss
3x pickleball (60 min)	1,212 kcal	300 kcal/day	3,312 kcal	~1.7 kg
4x pickleball (60 min)	1,616 kcal	300 kcal/day	3,716 kcal	~1.9 kg
5x pickleball (60 min)	2,020 kcal	300 kcal/day	4,120 kcal	~2.1 kg

Why Pickleball Works for Weight Loss

Sustainable Exercise

Unlike intense workouts that cause burnout, pickleball is fun and social. Players are more likely to maintain consistent exercise habits.

Low Impact

The lower impact compared to running reduces injury risk, allowing you to exercise more frequently without joint stress.

Playing with friends or at clubs creates accountability. You are more likely to show up for a game than a solo gym session.

Full Body Movement

Pickleball engages your legs, core, and arms while providing cardiovascular benefits.

Maximizing Weight Loss Results

Increase Intensity

Play singles instead of doubles
Reduce rest time between points
Challenge yourself with faster-paced games

Extend Duration

Play longer sessions when possible
Add a second session on weekends
Participate in tournaments for extended play

Combine with Diet

Reduce processed food intake
Prioritize protein to maintain muscle
Create a moderate daily calorie deficit

Sample Weight Loss Week

For effective weight loss, combine pickleball with healthy habits:

Monday: 60 min moderate doubles (404 kcal) Tuesday: Rest or light activity Wednesday: 60 min vigorous doubles (478 kcal) Thursday: Rest Friday: 60 min moderate doubles (404 kcal) Saturday: 90 min mixed play (606 kcal) Sunday: Rest

Weekly Total: ~1,892 calories from pickleball

Common Weight Loss Mistakes

Overcompensating with food - Don't eat back all calories burned
Inconsistent play - Sporadic sessions don't create lasting change
Ignoring intensity - Casual play burns fewer calories
Scale obsession - Muscle gain can mask fat loss initially
Unrealistic expectations - Healthy loss is gradual

Long-Term Success

Players who maintain weight loss through pickleball share common traits:

Play consistently 3 to 5 times per week
Combine exercise with moderate dietary changes
Focus on enjoyment rather than just calorie burn
Join clubs or leagues for social accountability
Gradually increase intensity as fitness improves

Pickleball Calorie Calculator - Calculate your exact burn
30 Minute Pickleball Calories - Quick session estimates
1 Hour Pickleball Calories - Standard session calculation