Pickleball isn't just a fun racket sport—it's also a powerful way to torch calories, boost cardiovascular health, and even support weight loss. Whether you're a casual weekend player or diving into competitive matches, playing pickleball can significantly impact your fitness.
So how many calories does it really burn? And how can you make the most of every session on the court? Let’s break it down in a way that’s insightful, actionable, and fresh—especially for Indian pickleball players looking to get fit.
Before we dive into the calorie math, if you're new to the sport or want to understand it fully, check out our Complete Pickleball Game Guide 2025 to learn rules, strategies, and more.
Calories Burned While Playing Pickleball
The calories you burn while playing pickleball depend on multiple factors like your body weight, match intensity, and play duration. But here’s a quick look at the averages:
Can Pickleball Really Help You Lose Weight?
Since one pound of fat is roughly 3,500 calories, playing 4–5 high-energy sessions a week—especially in singles games—can help you chip away at those numbers effectively. Combine that with a healthy diet, and pickleball becomes more than just a game—it’s a lifestyle shift.
The Science Behind It: MET Value of Pickleball
- Moderate doubles match → MET ~5.5–6.0
- Competitive singles → MET ~6.5–7.5
So if you weigh 75 kg and play singles intensely: 6.5 × 3.5 × 75 ÷ 200 = ~8.5 calories/minute
That’s over 500 calories per hour—easily matching or beating other racket sports like badminton.
Singles vs Doubles: What Burns More?
Singles matches burn up to 25% more calories than doubles. Why?
- More court to cover
- More shots to return
- Higher average rally length
While doubles is great for socializing, go solo if you want that sweat.
Tips to Burn More Calories While Playing Pickleball
Want to turn every pickleball session into a workout? Here’s how:
- Play longer matches: Instead of best of 3, try best of 5.
- Increase intensity: Run for every shot, even tough ones.
- Use heavier pickleball paddles (slightly): Adds a strength element.
- Play singles more often.
- Add resistance: Try wearing a light weighted vest (max 10% of your body weight).
- Track your sessions: Use a fitness tracker to stay accountable.
More Than Just Calories: Other Health Benefits
Playing pickleball goes beyond calorie burn. Here’s what else you gain:
- Improved heart health: It's aerobic and keeps your heart pumping.
- Better balance and agility: Thanks to quick movements and split steps.
- Joint-friendly motion: Unlike tennis, it’s low-impact.
- Mental health boost: Releases endorphins and promotes social bonding.
Whether you're hitting the ball with your friends on weekends or training competitively, the sport gives your mind and body a balanced workout.
Play Smarter with the Right Equipment
Your gear makes a difference. Using the right pickleball racket and pickleball ball can improve your form, shot precision, and reduce strain on wrists and elbows. Choose pickleball paddles that match your grip size, weight preference, and playing style.
Looking for performance paddles trusted by athletes? Strokess paddles, made with high-quality carbon fiber, are used by top pickleball players across India.
Final Thoughts
The next time you’re on the court, remember this: Playing pickleball isn’t just fun—it’s a surprisingly effective workout. Whether you’re aiming to get fit, lose weight, or just stay active, a couple of games a week can take you a long way.
So grab your paddle, hit the court, and start tracking those calories. You might be shocked at just how much this game can transform your health.