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How Many Calories Do You Burn Playing Pickleball (Fitness Meets Fun)

How Many Calories Do You Burn Playing Pickleball (Fitness Meets Fun)

Pickleball combines cardio and strength training to help burn calories and enhance physical fitness. Have you ever wondered how many calories you burn playing pickleball? It’s a common question among fitness enthusiasts. In this article, we’ll explore the factors that affect calorie burn during pickleball and provide you with some valuable tips to maximize your calorie burn during the game. So, read on to learn more about the benefits of this exciting game and how it can help you maintain good health.

Basics of Calorie Burn in Pickleball

Several factors determine how many calories you burn while playing pickleball, including your weight, the duration of play, and the intensity level of the game. For someone weighing 150 pounds, a moderate-intensity game of pickleball can burn about 272 calories per hour. However, if you increase the intensity or play for a longer period, you can burn even more calories. Playing for two hours, for example, can burn around 544 calories. For instance, a person who weighs 180 pounds and plays a game of pickleball at a high intensity for an hour can burn approximately 500 calories. Similarly, a person who weighs 200 pounds and plays pickleball for an hour at a moderate intensity can burn around 350 calories.

Why Calories Burned Matter

Calorie burn is important because it helps you maintain a healthy weight and also improves your stamina. Burning more calories than you consume leads to weight loss while burning the same amount of calories you consume helps you maintain your current weight. The beauty of pickleball is that it can be adapted to suit different fitness levels. Irrespective you’re playing at a casual or competitive level, you can still enjoy the calorie-burning benefits of the game. The more you play, the more you’ll notice improvements in your endurance, speed, and agility while burning calories along the way. 

How to Calculate Burned Calories

For this, you can use an online calculator or a fitness tracker. These tools consider your weight, the intensity of the activity, and duration to estimate the number of calories burned. There are other ways to calculate as well. Such as a heart rate monitor is a simple way to track your calorie burn during pickleball.

 Secondly, by wearing a heart rate monitor during your game, you can track your heart rate and use it to estimate the number of calories burned. 

Another method is to use a pedometer or a step-tracking app to measure the distance covered during play. You can approximate the calories burnt during the game with the information collected on the distance covered and your body weight. 

Additionally, some smartwatches and fitness bands come with built-in calorie counters that can track your calorie burn rate during play.

Health Benefits of Burning Calories

Along with burning calories playing pickleball has a multitude of health benefits. Among these benefits, weight loss is one of the most significant benefits. By creating a calorie deficit, your body is prompted to burn stored fat for energy, ultimately leading to weight loss. Expanding calories through this physical activity enhances cardiovascular well-being by diminishing blood pressure and cholesterol levels, doing so reduces the risk of developing heart disease and stroke too.

In addition, burning calories helps improve insulin sensitivity, which reduces the risk of developing type 2 diabetes. It enhances sleep quality and boosts energy levels contributing to overall physical well-being and a healthy, well-maintained body.

Apart from this, improved bone density is another prominent benefit, which in turn leads to a lower risk of osteoporosis. Engaging in this game activity releases endorphins, commonly known as the body’s natural feel-good chemicals, reducing stress and improving overall mood.

Factors Impacting Calorie Burn

Several factors impact the number of calories you burn while playing pickleball. These include:

Weight and Body Composition: 

 Generally, the more a person weighs, the more calories they burn during exercise. People with a higher percentage of muscle mass tend to burn more calories than those with higher body fat. For example, a person weighing 200 pounds can burn around 544 calories in a two-hour game of pickleball. In comparison, a person weighing 150 pounds would burn only about 408 calories in the same fun.

Duration of Play: 

The duration of play also affects calorie burn during pickleball. The longer the game, the more calories a person will burn. For example, playing pickleball for two hours can burn around 544 calories for a person weighing 200 pounds. On the other hand, playing for just one hour can burn about 272 calories for the same person. 

Helpful Hint: It is important to note that playing for too long without proper rest and hydration can increase the risk of injury and may not be suitable for everyone.

The Intensity of Play: 

High-intensity pickleball workouts, such as interval training or drills that involve quick bursts of movement and rest,  burn even more calories than a regular game. For example, a 150-pound person can burn around 306 calories in just 30 minutes of high-intensity pickleball training.

Gender and Age: 

Men tend to have more muscle mass and higher metabolism than women, which means they can burn more calories during the game. Younger people also tend to have a higher metabolism than older people, which means they can burn more calories during playing pickleball. 

Hintfel Tip: Everyone is different, and factors such as fitness level, health conditions, and body change adaptation ability can also affect calorie burn during pickleball.

High-Intensity Pickleball Workouts

One way to increase the calorie burn during pickleball is by playing at a faster pace or intensifying your shots for short periods, known as high-intensity pickleball workouts. These workouts have gained popularity recently due to their ability to burn more calories and improve cardiovascular health in a shorter time. These workouts involve quick bursts of movement and rest, such as interval training or drills, and provide players with a challenging and rewarding experience.

Research shows that a 150-pound person can burn around 306 calories in just 30 minutes of high-intensity pickleball training. This is compared to 238 calories burned during a traditional game of pickleball in the same amount of time. Moreover, high-intensity workouts have been found to increase aerobic capacity, lower blood pressure, and improve overall physical condition. Examples of high-intensity pickleball workouts include agility drills, sprint intervals, and plyometric exercises. These workouts improve physical fitness and enhance mental toughness and focus. They require players to push themselves beyond their comfort zone, leading to greater confidence and resilience both on and off the court.

Alert Focus: High-intensity pickleball workouts should be performed under the guidance of a qualified instructor and with proper warm-up and cool-down routines to prevent injury or any mishap. 

Tips for Increasing Calorie Burn in Pickleball

To optimize your calorie burn during pickleball, you can experiment with different techniques such as playing at a higher tempo, utilizing heavier equipment, or adding strength training exercises to your warm-up routine, such as lunges or squats. However, it is important to note that overexerting yourself can increase the risk of injury, so it is best to consult a qualified instructor and pay attention to your body’s signals. By staying alert and focused, gradually increasing the intensity of your workouts, and incorporating variety into your routine, you can safely and effectively enhance your calorie burn to achieve your fitness goals.


By playing pickleball regularly, you’ll be glad to know that the question of “How many calories do you burn playing pickleball?” has an answer that can bring you happiness. This engaging sport not only burns calories but also contributes to your fitness by helping you stay slim, energetic, and more noticeable. So, pick up your paddle, hit the court, and experience the thrill of pickleball while enjoying its numerous health benefits!


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