Pickleball Calories Burned: How Many Are Burned Playing Pickleball (and Other Similar Activities)?

Overview

So many of us ask the question, “How many calories do I burn playing pickleball?”

Knowing how many calories you burn playing pickleball helps you manage your fitness goals, plan your workouts and appreciate the physical and mental benefits of the game. Plus many of us can lose weight playing pickleball as it’s a fun workout that helps you create a caloric deficit.

This post will go into the factors that affect calorie burn in pickleball, the estimated calories burned for different playing styles and other fitness benefits of the sport.

We’ll also compare pickleball to other sports and activities so you have a complete picture. Plus we’ll talk about how you can make the most of your pickleball experience to get the most physical benefits from the game.

What is Pickleball?

Quick Game Overview

Pickleball is a fun and fast paced racquet sport that combines elements of tennis, badminton and table tennis. Played on a court with a low net, players use paddles made of lightweight materials to hit a plastic ball that’s similar to a wiffle ball. Can be played singles or doubles and the objective is to hit the ball in such a way that your opponent can’t return it. Easy to learn and can be played by people of all ages and skill levels so it’s a popular choice for those who want to stay active and have fun.

Why is it Called Pickleball?

The origin of the name “pickleball” is disputed but the most popular theory is that it was named after the “pickle boat” in rowing. The pickle boat is a term used to describe a boat manned by leftover rowers. The name “pickleball” was probably chosen because it’s a fun and quirky name that reflects the playful and social nature of the game. Another theory is that the game was named after the inventor’s dog Pickles who would chase after the ball. Whatever the true story the name adds to the charm of the game.

How is Pickleball Different from Tennis?

Pickleball is different from tennis in several ways. First the court is smaller 20×44 feet compared to a tennis court 78×27 feet. Second the net is lower 36 inches tall compared to a tennis net 3 feet 6 inches tall. Third the pickleball paddles are smaller and have shorter handles than tennis racquets. Fourth the ball used in pickleball is plastic and doesn’t bounce as high or travel as far as a tennis ball. These differences make pickleball a unique and accessible sport that’s easier on the joints and can be played by people of all ages and skill levels.

The Science of Calorie Burn

Before we can calculate how many calories are burned playing a game of pickleball we need to understand exercise physiology and how calorie burn is measured. The number of calories burned during any activity depends on:

Intensity: The more intense the activity the more calories burned. Competitive play will burn more calories than casual or recreational games.
Duration: How long you play directly impacts calorie expenditure.
Age and Gender: Metabolic rates vary by age and gender. Generally younger people burn calories at a higher rate than older people and men have a higher metabolic rate than women.
Fitness Level: Fitter people may burn calories differently than less fit people as their bodies are more efficient at doing physical activity.

The science of calorie burning is complicated and involves metabolic equivalents (METs). Pickleball is classified as moderate to vigorous aerobic exercise which is good for cardiovascular health and metabolism. This makes it a great activity for people looking to increase their overall physical activity and weight management.

What is MET (Metabolic Equivalent of Task)

The Metabolic Equivalent of Task (MET) is a measure of the energy expenditure of an activity compared to the resting metabolic rate. It’s used to estimate the number of calories burned during physical activity. The MET value for pickleball is estimated to be 4.1 which means playing pickleball burns approximately 4.1 times more calories than resting. Pickleball is a moderate intensity aerobic exercise that can help with weight loss and cardiovascular health. Knowing MET values can help pickleball players measure the intensity of their workouts and track their calorie burn more accurately.

Calorie Estimates for Pickleball

Pickleball being a dynamic sport can vary greatly in intensity depending on how you play. Below are calorie burn estimates based on the type of play:

Play pickleball multiple times a week to burn calories and enjoy overall health benefits including improved cardiovascular fitness and mood boost.

Recreational Play

Recreational pickleball games involve moderate movement with occasional quick reactions. Less intense matches are typically social and less competitive.

Calories Burned Per Hour:

150-pound person: ~250-350 calories
200-pound person: ~350-450 calories
250-pound person: ~450-550 calories

Recreational play is a great way to enjoy the sport without overexertion, perfect for older adults or beginners who are new to physical activity. It’s a good workout with minimal risk of injury.

Competitive Play

Competitive pickleball involves faster paced rallies, strategic shot placement and consistent movement around the court.

Calories Burned Per Hour:

150-pound person: ~400-500 calories
200-pound person: ~500-650 calories
250-pound person: ~650-800 calories

Competitive play is for those who want a more intense workout that challenges their cardiovascular fitness, agility and strength. The faster pace and intensity of the game can burn more calories which can contribute to weight loss and fitness gains.

Drills and Practice

When working on specific skills like dinking, volleys or third shot drops the average person calorie burn may vary but will be between casual and competitive play.

Calories Burned Per Hour:

150-pound person: ~300-400 calories
200-pound person: ~400-500 calories
250-pound person: ~500-600 calories

Drills are a great way to work on specific skills while still being physically active. Players can target areas that need improvement while still burning calories and engaging muscles.

Doubles vs Singles

Singles pickleball requires way more movement than doubles since you’re covering the whole court.

Doubles:

~250-450 calories per hour, depending on intensity and weight.

Singles:

~350-600 calories per hour, depending on intensity and weight.

Doubles is less physically demanding than singles so it’s perfect for those who want a more social, low impact game. Singles is a more intense, calorie burning game that requires speed, endurance and agility.

Factors That Affect Calorie Burn in Pickleball

Court Size and Movement

Pickleball is played on a smaller court than tennis so players move differently. There may not be as much running but quick lateral movements and short sprints are common.

Skill Level

Beginner players may not have high intensity rallies so will burn fewer calories. Advanced players will have longer, faster rallies so will burn more calories.

Environment

Playing conditions such as outdoor vs indoor courts, temperature and court surface can also affect calorie burn. For example:
Playing in hot weather makes the body work harder to cool itself so will burn more calories.
Slippery or uneven surfaces will require more effort to stay balanced and agile.

Equipment

Using a heavier paddle or hitting high spin balls will require more physical effort and slightly more calories burned.

Resting Metabolic Rate (RMR)

Your resting metabolic rate also affects how many calories you burn playing pickleball. Those with higher RMRs will burn more calories at moderate activity levels.

Pickleball vs Other Activities

To put pickleball’s calorie burn into context, let’s compare it to other activities:

Tennis: 400-600 calories per hour
Badminton: 350-500 calories per hour
Squash: 500-800 calories per hour
Basketball: 400-600 calories per hour
Jogging: 450-700 calories per hour
Cycling (moderate pace): 400-600 calories per hour
Swimming (freestyle): 400-700 calories per hour
Walking (brisk pace): 200-300 calories per hour

Pickleball’s calorie burn is similar to tennis and badminton but with less impact on the joints so it’s a great alternative for those who want a low impact workout. It’s perfect for middle aged and older adults who want to stay active without putting too much stress on their bodies.

Other Fitness Benefits of Pickleball and Similar Activities

Cardiovascular Health: Pickleball keeps your heart rate up so it’s good for overall cardiovascular health and endurance. The aerobic exercise from the sport lowers blood pressure and reduces the risk of heart disease.
Agility and Coordination: The sport requires quick reflexes, lateral movement and hand-eye coordination so it’s great for agility. This is especially good for older adults who want to maintain their balance and coordination.
Strength and Toning: Frequent rallies and swings tone the muscles in the legs, arms and core. Pickleball players often see increased muscle strength over time especially in the lower body due to the constant movement to get to and return shots.
Mental Health: The social side of pickleball creates connections, physical activity releases endorphins so reduces stress and boosts mood. Mental health is a big part of pickleball as playing regularly can help alleviate symptoms of anxiety and depression. Plus stress relief and improved cognitive function and mental agility through strategic thinking and decision making.
Joint Friendly Exercise: Low impact so great for older adults or those with joint issues. Reduced strain on joints makes it an accessible form of aerobic exercise for all fitness levels.
Weight Loss and Metabolism: Playing pickleball can help you create a calorie deficit especially when combined with a healthy diet. The sport boosts metabolism so it’s a great tool for weight loss and long term weight management.

Other Sports and Exercises with Health Benefits

Tennis: Cardiovascular health, burns calories, improves speed, strength and flexibility. High intensity workout that involves upper and lower body muscles.
Squash: Intensive cardiovascular workout that builds stamina, burns calories and improves agility. Squash is fast paced so great for endurance and calorie burn.
Badminton: Good for reflexes and coordination and cardiovascular fitness. Badminton requires constant movement and jumping so high calorie burn.
Swimming: Full body workout that’s low impact so great for the joints. Swimming is good for those who want a low impact exercise that works all major muscle groups.
Cycling: Cardiovascular health, strengthens lower body muscles and low impact alternative to running. Can be done indoors or outdoors and suitable for all fitness levels.
Basketball: Builds endurance, agility and coordination and full body workout. Basketball is good for developing cardiovascular fitness, strength and motor skills all while having fun.

How to Burn More Calories in Pickleball

Play Singles: Covering the whole court increases movement and calorie burn. Singles play requires more from the player in terms of movement so more energy expenditure.
Increase Intensity: Focus on longer rallies and faster games. The more intense the game the more calories you burn and it also builds cardiovascular endurance.
Interval Training: Alternate between high intensity and rest to increase calorie burn. For example play several points at maximum effort then rest for a few seconds, mimics high intensity interval training (HIIT).
Longer Playtime: Just playing longer can burn more calories. If you want to lose weight or improve your fitness level extending your playtime can make a big difference.
Drills: Drilling specific shots or movements adds variety and calorie burn. Consistent practice through drills can help improve your skills and add to calorie expenditure and muscle tone.
Wear a Fitness Tracker: Tracking your heart rate and steps taken during the game can give you motivation to increase intensity and performance.

Calorie Burn Monitoring

Using a fitness tracker or smartwatch can give you personalized estimate of your calorie burn during pickleball. Look for devices with heart rate monitoring for more accuracy. Fitness trackers can also give you your resting metabolic rate and track your progress over time. Keeping a record of calories burned and other fitness metrics can be very motivating and help you adjust your routines for better results.

Calories and Pickleball FAQs

Q: How many calories do you burn playing pickleball for 1 hour? Depending on your body composition, weight and level of play you can burn 250 to 800 calories in an hour of pickleball. Casual play burns less calories while competitive play and singles matches burns more.

Q: Can pickleball help with weight loss? Yes! Playing pickleball regularly with a balanced diet can create a calorie deficit and aid in weight loss. The more you play the more calories you burn and that can lead to significant weight loss over time.

Q: How does age affect calorie burn in pickleball? Older players may burn less calories due to slower metabolism but pickleball is still a great way to stay active and fit. Pickleball’s low impact nature makes it perfect for older adults looking for an exercise that’s good for heart health and mobility.

Q: Are there differences in calorie burn between men and women? Men burn more calories due to more muscle mass and higher metabolic rate but individual results vary based on weight, intensity and duration. Women can still burn calories and get other health benefits if they play consistently and do high intensity intervals.

Q: Is pickleball a cardio workout? Yes! Pickleball is a great cardio workout that gets your heart pumping and improves cardiovascular health. The fast pace and constant changes of direction is an excellent aerobic exercise when combined with strength training to boost endurance.

Q: How many calories do you burn in 30 minutes of pickleball? In 30 minutes of pickleball you can burn 125 to 400 calories depending on your body weight and level of play. Casual play burns less calories than competitive play or singles.

Q: Is pickleball good exercise for weight loss? Yes! Pickleball is a great way to lose weight especially when combined with a healthy diet. The sport’s combination of aerobic exercise, muscle engagement and interval training makes it effective in burning calories and shedding pounds.

Q: How does doubles affect calorie burn? Doubles burns less calories than singles because there is less movement on the court. But it’s still a good workout and a great way to stay active especially for those looking for a low impact option.

Q: Does pickleball burn more calories than walking? Yes, pickleball burns more calories than walking. Walking at a brisk pace burns 200 to 300 calories per hour while pickleball at casual level burns 250 to 450 calories per hour or more depending on the intensity.

Q: Is pickleball a low impact sport? Yes, pickleball is a low impact sport among other things that makes it perfect for all ages including older adults. The lower impact on joints reduces the risk of injury while still a great workout.

Q: What is the MET of pickleball? Pickleball’s MET varies depending on the level of play. Casual play is 4 METs while competitive play can be up to 7 or 8 METs. So pickleball is moderate to vigorous physical activity.

Conclusion

Pickleball is more than just fun and social – it’s a great workout that burns calories and good for physical and mental health.

Whether you play casually with friends or competitively at a high level, the sport gives you many health benefits – cardiovascular health, muscle toning and stress reduction.

Pickleball helps you lose weight, get fit and live an active healthy lifestyle.

By knowing the factors that affect calorie burn and using strategies to maximize energy expenditure, you can use pickleball as part of your fitness regimen.

If you’re looking for similar options, tennis, squash, swimming and cycling are great alternatives that give you cardiovascular and muscular benefits.

So, get your paddle, hit the court and burn calories while having fun!