Most players burn 300–600 calories per hour of pickleball, depending on intensity.
If you’ve wondered how many calories do you burn playing pickleball, you’re in the right place. I’ve coached new and competitive players and tracked match data for years. In this guide, I break down clear numbers, show you how to estimate your burn, and share tips you can use today. By the end, you’ll know how many calories do you burn playing pickleball in different formats, and how to boost results without burning out.
What determines calorie burn in pickleball?
Your calorie burn depends on a few simple factors. Think of it like turning dials on a radio. Small tweaks change the output in big ways.
- Body weight. More mass needs more energy to move, so heavier players burn more.
- Intensity. Fast rallies, quick volleys, and long points raise your burn fast.
- Singles vs doubles. Singles has more movement. Doubles can be moderate unless play gets fast.
- Skill level. Better footwork and shot choices can raise or lower effort.
- Surface and weather. Hot days, wind, and rough courts increase strain.
- Duration and rest. Short breaks lower average burn across an hour.
Across studies on older adults and mixed-age players, doubles play trends moderate in intensity. Singles shifts toward vigorous intensity. Heart rate and oxygen data suggest a range from about 4 to 8 METs, depending on pace and format.
Calories burned playing pickleball: by weight, intensity, and format
Here’s a practical way to see how many calories do you burn playing pickleball over common scenarios. These are hourly estimates from real-world data and standard exercise science formulas.
For a 120 lb player:
- Easy doubles (light rallies): about 250–300 calories per hour
- Moderate doubles (steady play): about 300–360 calories per hour
- Fast doubles or casual singles: about 360–430 calories per hour
- Competitive singles (vigorous): about 430–500 calories per hour
For a 150 lb player:
- Easy doubles: about 300–350 calories per hour
- Moderate doubles: about 350–430 calories per hour
- Fast doubles or casual singles: about 430–540 calories per hour
- Competitive singles: about 540–600+ calories per hour
For a 200 lb player:
- Easy doubles: about 400–450 calories per hour
- Moderate doubles: about 470–580 calories per hour
- Fast doubles or casual singles: about 580–700 calories per hour
- Competitive singles: about 700–750+ calories per hour
What about a typical game? A doubles game to 11 often lasts 12–18 minutes. For many players, that’s 70–150 calories per game. If you stack four games, you can see how many calories do you burn playing pickleball add up over a 60–75 minute session.
How to calculate your own pickleball calories burned
You can estimate your burn using a simple science-backed formula. It uses METs, which describe activity intensity.
Step-by-step:
- Convert your weight to kilograms. Pounds divided by 2.2046.
- Pick an MET based on intensity. Light doubles: 4–4.5. Moderate doubles: 5–6. Singles: 6.5–8.
- Use the formula: Calories per minute = MET × 3.5 × body weight (kg) ÷ 200.
- Multiply by minutes played.
Example:
- 150 lb player (68 kg), moderate doubles at 6 MET.
- Calories per minute = 6 × 3.5 × 68 ÷ 200 = about 7.14.
- In 60 minutes, that is about 428 calories.
If you track with a heart-rate strap, compare its result with your MET estimate. Over time, you will dial in how many calories do you burn playing pickleball for your pace, court, and partners.
Singles vs doubles, drills, and match length: what changes
Singles
- More court to cover, more sprints, and faster fatigue.
- Often 6.5–8 METs. This is a big jump in burn.
Doubles
- Moderate base, but fast hands battles raise intensity.
- Short points with little rest can match singles for bursts.
Drills and practice
- Feeding volleys, dink-to-dink, and third shot drops vary in pace.
- Footwork ladders, shadow swings, and serve targets raise steady burn.
Match length
- Longer rallies and fewer breaks drive higher averages.
- If you stack games with short rests, your hourly burn increases.
If you want a clear idea of how many calories do you burn playing pickleball across a full session, log start and stop times and note break lengths. Session data tells the truth better than a single game snapshot.
Real-world examples and my coaching notes
From my coaching sessions, I track heart rate and time-on-task for players across levels. Here are patterns I see repeat often.
- New players in doubles often sit around 4.5–5.5 METs. They stop and start a lot.
- Intermediate doubles with long dink rallies and drives can average 5.5–6.5 METs.
- Competitive singles with quick recoveries climbs to 7–8 METs fast, even for fit players.
- Hot afternoons add 5–10% more burn from heat stress. Windy days can do the same.
Mistakes to avoid:
- Overestimating burn from social play with long chats between games.
- Ignoring rest. Ten minutes of talk time lowers your hourly average.
- Relying on smartwatches alone. Many wrist sensors undercount during paddle impact and quick stops.
Pro tip: If you want to understand how many calories do you burn playing pickleball, record two sessions. One easy, one hard. Note your average heart rate, total court time, and how your legs feel the next day. Your legs never lie.
Tips to burn more calories playing pickleball safely
You can boost your burn without risking injury. Small tweaks go a long way.
- Warm up with a five-minute light rally and footwork steps.
- Play more singles or stack back-to-back doubles games with short rests.
- Add in mini-sprints between points. Three steps forward, three back.
- Keep rallies alive. Aim for 10–20-ball dink exchanges before a speed-up.
- Use a heavier drill segment. Serve targets for five minutes, then drop practice for five minutes.
- Cross-train. Strength and mobility help you move more and burn more.
- Hydrate and fuel well. Dehydration lowers output and can cut sessions short.
These steps make a clear difference in how many calories do you burn playing pickleball over a week. They also raise your skills, so it is a double win.
Health benefits beyond calories
Calories matter, but they are not the only win. Pickleball helps your heart, muscles, and mind.
- Heart health. Moderate to vigorous play improves aerobic fitness and blood pressure.
- Balance and agility. Quick steps, lunges, and pivots train stability.
- Bone strength. Repeated impacts help maintain bone density over time.
- Mental well-being. Social play reduces stress and boosts mood.
- Longevity markers. Regular moderate exercise is linked with better health spans.
These benefits show up in research across age groups. That is why asking how many calories do you burn playing pickleball is a great start, but the long-term gains may be even more valuable.
Frequently Asked Questions of how many calories do you burn playing pickleball
How many calories do you burn playing pickleball for 30 minutes?
Most players burn 150–300 calories in 30 minutes, based on pace and weight. Singles or fast doubles will sit near the top of that range.
How many calories do you burn playing pickleball in doubles vs singles?
Doubles is often moderate and burns fewer calories per hour than singles. Singles covers more court and can raise your burn by 20–40%.
How many calories do you burn playing pickleball if you’re 150 lb?
At 150 lb, expect about 350–600 calories per hour, depending on intensity. Moderate doubles sits in the 350–430 range, while hard singles can top 500.
How many calories do you burn playing pickleball in one game?
A doubles game to 11 often burns 70–150 calories. Fast play, long rallies, and fewer breaks push the number higher.
How many calories do you burn playing pickleball indoors vs outdoors?
Outdoors can raise burn slightly due to heat, wind, and sun. Indoors is steadier and may feel a bit easier at the same pace.
How many calories do you burn playing pickleball if you’re a beginner?
Beginners usually sit at the low to mid range, about 250–400 calories per hour. As skills and rally length grow, the burn increases.
Conclusion
You now have clear numbers and a simple method to measure your own burn. For many players, a typical hour of doubles is 300–450 calories, and hard singles can climb past 600. Track your sessions, adjust intensity, and use drills to shape results.
Take the next step this week. Test two sessions, log your time, and compare notes. If this helped, subscribe for more practical training tips, or share your experience in the comments so others can learn from how many calories do you burn playing pickleball in your play.