How Many Calories Can You Burned by Playing Pickleball for an Hour

In this blog, we reveal how many calories you burn by playing pickleball in one hour—anywhere from 300 to 700, depending on your weight, effort, and game style, based on 2025 data from Harvard Health and fitness experts. Wonder how this fast-growing sport helps you stay fit while having fun? Keep reading to learn exactly what you gain on the pickleball court.

Pickleball is not just a game. It’s a smart way to move your body, lift your mood, and burn energy—all at once. You pick up pickleball paddles, step onto a pickleball court, and before you know it, you’re sweating, smiling, and getting in shape. This racquet sport mixes quick moves, strategy, and teamwork. The best part? You don’t feel like you’re working out. Let’s look at the real numbers behind the burn and how to make every hour count.

Why Pickleball Is a Hidden Fitness Gem

Most people play pickleball for fun. But your body sees it as exercise. Every dink, drive, and dash adds up. You bend your knees, twist your hips, and swing your arms. Your heart beats faster. Your lungs work harder. All of this uses energy—measured in calories you burn by playing pickleball.

Even better: pickleball fits all ages and skill levels. A 70-year-old can play with a 30-year-old and still get a solid workout. That’s rare in sports. Whether you’re new or a regular, your body thanks you after every game.

What Controls How Many Calories You Burn by Playing Pickleball?

Not every hour on the court burns the same. Here are the four big factors:

1. Your weight – A heavier person uses more energy to move.
2. How hard you play – Slow games burn less. Fast rallies burn more.
3. Singles or doubles – Singles makes you run more. Doubles splits the work.
4. Your skill – Beginners move extra. Skilled players move smarter but faster.

A simple rule: the more you move, the more calories you burn playing pickleball. A 150-pound player in a calm doubles game might use 340 calories in one hour. Switch to intense singles? That jumps to 550 or more.

Real Numbers: Calories Burned by Weight and Style

Here’s an easy table based on 2025 fitness research. It shows calories you burn by playing pickleball for one full hour.

Your Weight	Calm Doubles Play	Fast Singles Play
125 pounds	~280 calories	~450 calories
150 pounds	~340 calories	~550 calories
175 pounds	~400 calories	~640 calories
200 pounds	~450 calories	~730 calories

Data from Harvard Health calorie table (doubled for 60-minute play – official numbers used in 2025 blogs).

Want a personal number? Use a fitness watch. Many now track pickleball. They give live feedback so you know exactly what you burn.

How Pickleball Beats Other Workouts

Think pickleball is light exercise? Think again. Here’s how calories burned in a pickleball hour compare to other activities (for a 150-pound person):

• Pickleball (calm doubles): 340 calories
• Brisk walking (3.5 mph): 300 calories
• Tennis (singles): 550 calories
• Jogging (5 mph): 600 calories
• Bike ride (easy): 350 calories

Pickleball wins for fun and fitness. You burn almost as much as jogging—without the boredom. Plus, you make friends on the pickleball court.

The Science Behind the Burn

Fitness experts use something called METs to measure effort. One MET is the energy you use sitting still. Pickleball ranges from 4.0 METs (calm play) to 6.5 METs (hard singles). That’s the same range as swimming or dancing.

Your heart loves it too. Most players stay in the fat-burning zone—60 to 70% of max heart rate—for the whole game. A 2024 study showed singles players take 8,000 steps in one hour. That’s like walking 4 miles—while playing a game!

7 Simple Ways to Burn More Calories on the Court

Want to turn a fun game into a real workout? Follow these easy tips:

1. Play singles sometimes – You cover the whole court. More steps = more burn.
2. Warm up for 10 minutes – Jump rope, jog, or hit against a wall. Start your engine early.
3. Pick light pickleball paddles – 7.5 to 8.0 ounces lets you swing faster and longer.
4. Move your feet every point – Don’t reach. Step in. Small effort adds up.
5. Play with better players – They push you to run and react more.
6. Keep rallies long – Dink 10+ times instead of smashing early. Longer play = higher burn.
7. Track your games – Use an app or watch. Seeing numbers keeps you motivated.

Play three hours a week? That’s over 1,000 calories burned—like skipping two big desserts. No diet needed.

Pickleball vs. Gym: Why the Court Wins

Gym workouts feel like chores. Pickleball feels like play. But your body gets the same benefits:

• Stronger legs from quick steps and lunges.
• Better balance from side-to-side moves.
• Healthier heart from steady motion.
• Lower stress from laughter and friends.

One hour of pickleball can replace 45 minutes on a treadmill. And you’ll actually show up.

Smart Tips to Avoid Injury

Burning calories you burn playing pickleball is great—but only if you stay healthy. Watch these common risks:

• Elbow or shoulder pain – Use proper form. Don’t swing too hard with heavy pickleball rackets.
• Knee twists – Wear court shoes with good grip. Avoid slippery pickleball courts.
• Heat or thirst – Drink water every 15 minutes. Pickleball hides how much you sweat.
• Overdoing it – Start with 1–2 hours a week if you’re new to racquet sports.

Warm up. Cool down. Listen to your body. A little care keeps you playing longer.

Your One-Hour Pickleball Workout Plan

No time for the gym? Use this plan:

1. 5 min warm-up – Light jog + arm circles.
2. 45 min game – Mix dinks and drives.
3. 10 min cool-down – Walk + stretch.

Total burn: 400+ calories. Do this 3 times a week = 1,200 calories gone.

Final Thoughts

So, how many calories do you burn playing pickleball in an hour?
300 to 700—based on your size, speed, and style. That’s a real workout hiding in a friendly game.

Ready to play your way to fitness? Grab your pickleball paddles, find a pickleball court, and start today.

What’s your favorite pickleball fitness trick? Share below! And if you want to play better and burn more, click to Boost Your DUPR Rating with our free guide. Let’s keep the fun—and the burn—going strong!