It’s no secret that pickleball is one of the fastest-growing sports in America. It’s the “gotta know it” activity that has America moving. So, naturally, this great sport has people burning calories like crazy!

But how many calories do you burn playing pickleball?

The answer depends on a few factors, and we can’t guarantee that you’ll burn as many calories as the “average person.” However, we can say that pickleball’s gentle, laid-back style makes it a great way for anyone to burn calories without feeling like they’re pulling their own teeth!

Answering the Question Upfront

We’re not going to beat around the bush.

We know what the title says, and we know that’s what you’re here for! So, how many calories are burned during a pickleball game? Not surprisingly, the answer varies. Some people burn more calories than others. Similarly, intense games have a larger caloric effect. Nonetheless, we’ve crunched the numbers.

Now, these numbers are not universal. The final tally depends on the length of the match, the intensity, and your weight. With that said, we’ve found that the average player — assuming a weight of 125–225 pounds — can expect to burn 190–286 calories during a 30-minute game.

That figure seems low, and we can vouch for its wide variability. However, that’s your “easy” answer.

(If you want the exact number of calories you burn during a pickleball match, we highly recommend consulting a licensed dietician or healthcare provider. They know more about your personal health and history than we do, and they’ll have a much clearer view of your caloric intake. While we strive to provide the most accurate information at Pickle Goddesses, we can’t claim to be medical professionals!)

But there’s more to learn! Keep scrolling to see the specifics of these numbers and learn more about calories.

What Is a Calorie?

When discussing dietary needs, a calorie is technically defined as the amount of heat energy required to raise the temperature of 1 kilogram of water by 1°C. It’s denoted as a “calorie” (with either an upper- or lowercase “C”) in the United States, while many European locales write the unit as a “kilocalorie” (kcal). For this post, we’ll be referring to calories rather than kilocalories, although one large calorie is the same as a kilocalorie.

(Interestingly enough, it used to be spelled with a “Y.” However, this spelling — “calory” — is now considered incorrect and outdated.)

More generally, it’s a simple universal measurement of the amount of energy stored in what we eat and drink. To give you a sense of how many calories you likely consume each day, take a peek at this list of average caloric values (courtesy of the USDA’s FoodData service):

• 1 cup of white rice has 205 calories.
• A caffeine-free soda (16 fluid ounces) contains a hefty 201 calories.
• A large green bell pepper (164 grams) runs around 32.8 calories.
• A slice of cheddar cheese contains 113 calories.
• A small apple (149 grams) has about 77.5 calories.

Calories Are Not Created Equal

However, you may notice that a cup of rice has the same caloric value as a 16-ounce can of soda. What gives!? Shouldn’t rice have fewer calories? It’s healthier, after all!

Well, here’s the catch: Calories aren’t necessarily bad. It’s the source that causes all the problems. Those 200 calories of rice are healthier than the same amount of soda. Nonetheless, consuming excessive amounts of rice is just as bad as overindulging in chocolate cake.

Regardless of the source, excessive calories are converted into fat. This is our natural reaction to times of scarcity, and fat is our body’s way of storing energy for future use. Not so long ago, many humans faced intermittent famines. Grocery stores and convenient bodegas are fairly modern inventions, after all!

However, modern convenience has rendered nature’s safety measures obsolete! While a few extra calories are unlikely to hurt you, today’s excess of available food has ballooned our caloric intake. Thus, people are turning to physical activity to help balance out their intake with their spent calories.

How Many Calories Should You Have Every Day?

The near-universal standard recommends two different sets of caloric standards — one for men and one for women. Note that both of these numbers are averages. They’re calculated to fit the “average” person. A bodybuilder will need more calories, while office workers may be able to subside on less than the “accepted” average. Nonetheless, the numbers are as follows:

• Men should have 2,500 calories daily.
• Women should have 2,000 calories daily.

Again, we cannot recommend enough that you consult a dietary specialist and medical professional before trying any new diet. They’ll have personalized recommendations for your personal needs, and they’re aware of your personal preferences. They also know of the many other factors influencing your “ideal” caloric intake, including your personal health and age.

Why Are There So Few Calories Burned Playing Pickleball?

Now, let’s circle back to that number.

190–286 seems low. In fact, let’s see just how low it is! We’ll keep the same baseline. We’re measuring caloric burn for a player weighing 125–225 pounds over a 30-minute span. So, what do the numbers look like for other sports? Well, you’ll burn…

• 86–153 doing some light yoga.
• 171–306 during an equivalent doubles tennis match.
• 200–357 playing a casual game of soccer or jogging.
• 228–408 during high-intensity horseback riding.
• 257–459 playing competitive-level American football.

All of this is to say that the number of calories burned while playing pickleball depends on many factors, and there are few definitive studies to cite on the matter. This ultimately leads to a dismal lack of worthwhile evidence to support this sport’s beneficial effects on players’ physical activity levels. However, it may also reflect its slight demographic skew toward older adults.

Casual Play Is Less Intense

One of the most important factors in burning calories is the intensity of your workout.

You can certainly find some hardcore players to dink with, but you probably won’t be playing pickleball at this fast-and-wild level for long. Look back at that list of calories burned while playing other sports, and you’ll quickly notice that many comparable games have similarly low numbers. This is due to the natural ebb and flow of the game. Intense moments burn more calories, but those rapid spikes do little for the average.

Notably, some players suggest that healthcare professionals should measure the heart rate of pickleball players, suggesting that this gives a more accurate representation of the sport’s intensity spikes.

That being said, high-intensity professional pickleball players certainly feel the pickleball burn! Those high-octane workouts are the definition of calorie-burning exercise, and they’re a great way to lose weight.

Unfortunately, few of us have consistent access to that high-grade level of play.

So, what else could account for pickleball’s abnormally low calorie burn tally?

Doubles Is Less Intense Than Singles

Building from pickleball’s stretches of low-intensity action, we must also account for the impact of doubles games. Yes, the most popular variation of this social sport is less effective than its solo variant.

Again, we can chalk this up to spikes in intensity. Players will likely spend at least a few minutes idling in their service court. This isn’t a bad thing, but it doesn’t help raise those pickleball calories.

Conversely, more movement means you burn more calories. Thus, the more strenuous demands of singles pickleball games give it more of a calorie-burning punch.

The Demographics of Pickleball Players

Finally, we have the demographics.

Let’s face it: Most of the kids aren’t huge fans of pickleball. It’s a sport for the older crowd. That means you’ll see slower, gentler play. Moreover, older populations tend to burn calories slower than younger folk.

Fortunately for us pickleball players, the younger generations are finally riding the pickleball wave! This increased interest will lead to new studies and greater access to high-quality data on the sport’s health benefits. Hopefully, it will also help push that average up, showing that we (rightfully) burn more calories than a paltry 190–286!

The Other Health Benefits of Pickleball

That being said, there’s plenty more to love about playing pickleball! You can’t just burn calories for a workout. You also need a healthy balance of rest, muscular engagement, and motion. Fortunately, pickleball delivers all of that!

Boost That Heart Health

Oddly enough, one of the most recent studies on the cardiovascular perks of pickleball comes from Apple. Yes, that’s Apple, the tech company. This study, released in October 2023, showed that playing pickleball promotes long-term cardiovascular health.

And a healthy heart promotes a healthy life! A healthier heart is shown to decrease the physical stresses of aging and promote lifelong physical activity.

As a fun aside, the same study showed that pickleball’s popularity is growing! As of October 2023, there are more pickleball players than tennis players. (Although the data is biased toward Apple Watch users.)

Don’t Worry; Be Happy!

Another unique perk of exercise is its ability to boost your brain function. Among many things, this promotes happiness and mental well-being.

This can be achieved with any light exercise, but pickleball boasts a healthy community. So, you are burning plenty of calories per hour, promoting heart health, and engaging with your community. This social element is particularly attractive to older audiences and middle-aged players seeking a newfound sense of personal connection.

Learn Even More About Pickleball

These are just a few of the joys of pickleball.

You can gain so much more than a better fitness level when playing pickleball. You gain a community, a home, and an active way to participate in your community. So, don’t worry about what burns more calories. Have fun! Enjoy your pickleball game!

And don’t forget that you can learn even more about pickleball by browsing the rest of the Pickle Goddesses blog. You can also help the sport expand by sharing this post with anyone interested in pickleball!

This blog post is provided for educational purposes only. Any information contained within does not constitute professional health advice, nor should it be used as such. Consult medical providers before engaging in a new sport or workout routine.