You’ve probably heard that pickleball is a fantastic way to stay active. It’s no wonder the sport has become so popular. When you can enjoy yourself and get a good workout, it’s something special.
But let’s get down to the nitty-gritty. How many calories can you really burn playing pickleball? Can it help you lose weight? The good news is that pickleball can give you a solid aerobic workout. It burns off a good number of calories in each game. The best part is that it’s suitable for people of all ages and fitness levels. Players have different ratings.
Today, we’ll take a closer look at how many calories you can burn playing pickleball. We’ll also explore what factors might influence the calorie burn during your game.
How many calories are burned in a pickleball game?
The number of calories you burn while playing pickleball depends on two main things. These are how you play and your personal characteristics. If you’re in for a more intense and challenging game, you’ll burn more calories. In comparison, a laid-back, casual match won’t burn as many.
Your body weight and composition also play a role in how many calories you burn during exercise. But don’t worry, we’ll go into the details shortly. Here’s a rough idea to give you a general range:
- For a 160 pound person playing pickleball, it could mean burning around 500 calories per hour.
- If you weigh 200 pounds, you might burn approximately 700 calories per hour.
- Engaging in a more intense game could increase the burn. A 160-pound person might burn up to 700 calories per hour. A 200-pound person might burn up to 900 calories per hour.
In terms of steps, you might cover anywhere from 4,000 to 7,000 steps, depending on how intensely and the style you play.
The figures come from Racquet Sports Center. Other sources that use different methods for calculation have similar estimates. Real pickleball players have used devices like Fitbits and Apple Watches to track the calories they burn. They reported similar numbers.
We’ll later break down a METs equation to give you our own estimations. Stay tuned for more details!
Pickleball calories burned
Monitoring the calories burned per hour is a practical approach for pickleball players. This makes sense because a standard pickleball match typically lasts about an hour. In a typical match, players engage in the best 2 out of 3 games. Players follow the tournament guidelines in the official USA Pickleball Rulebook and play each game to 11 points. This time frame aligns with the duration of a standard pickleball match. It’s a convenient metric for estimating energy expenditure during play.
Can you lose weight playing pickleball?
Absolutely, playing pickleball can be a fantastic way to help with weight loss! The key to losing weight is maintaining a caloric deficit. This means burning more calories than you consume through food. Playing pickleball regularly can contribute to this caloric deficit. It does this by burning calories during the game.
To lose one pound, you usually have to eat 3,500 fewer calories than you burn. Your age, activity level, and metabolism can impact how many calories you should cut. Playing pickleball frequently and burning calories can help you reach a calorie deficit.
To know how many calories you burn every day, you need to estimate your basal metabolic rate (BMR). BMR is also known as resting metabolic rate. Your body always burns calories for basic functions. These include breathing, digestion, cell regeneration, and protein synthesis. It happens even when you’re not active or sleeping. The average person is said to burn about 2,000 calories a day, but the actual BMR depends on factors like age and sex.
The Harris-Benedict Equation is a common method to calculate your resting metabolic rate. This is the number of calories your body needs at rest. Here’s the formula:
- For men: 66.47 + (6.24 × weight in pounds) + (12.7 × height in inches) − (6.75 × age in years).
- For women: 65.51 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).
If you find math a bit overwhelming, don’t worry! Online tools can estimate your resting metabolic rate. This one is an example.
Once you have an idea of your resting metabolic rate, you can calculate the calories you consume. Then, subtract the calories burned both at rest and during exercise. If the result is a caloric deficit, you’re likely on track to lose some weight. It’s a simple way to understand the balance between what you eat and what you burn. This balance plays a crucial role in weight management.
Other health benefits of playing pickleball
Playing pickleball has more benefits than just burning calories. Here are some other health advantages:
- Improved Cardiovascular Health:
- The Medical University of South Carolina points out that Racket sports, including pickleball, contribute to better overall cardiovascular health. This lowers the risk of conditions like hypertension, stroke, and heart attack.
- Low-Impact Exercise:
- Pickleball is an ideal choice for older players or those with previous orthopedic injuries. It’s relatively low-impact. Lightweight paddles and balls result in less stress on joints and muscles.
- Mood Enhancement:
- Exercise releases endorphins and other bioamines, including during pickleball. They boost mood and help combat depression. It’s a natural way to improve your mental well-being.
- Social Connection:
- Pickleball is a social activity. It provides an opportunity to connect with others in a healthy and enjoyable way. The social aspect adds an extra layer of well-being to the game.
- Overall Well-Being:
- Regularly playing pickleball contributes to an sense of well-being, both physically and mentally. It’s not just about the calories burned. It’s also about feeling better in various aspects of your health.
Pickleball offers a holistic approach to health and well-being. Whether you’re enjoying the physical activity, the social interaction, or the mood-enhancing effects.
Met estimation in terms of calorie burning playing pickleball
The metabolic equal of task (MET) is a figure used to estimate the calories burned during various physical activities. The formula to calculate calories burned per minute using MET is as follows:
Calories burned per minute equals METs times 3.5 times your body weight in kilograms divided by 200.
This formula calculates how many calories you burn per minute during a specific activity. It uses the MET value, which shows how intense the activity is. It also includes 3.5, a constant that represents how much oxygen you use when you’re resting. It also includes your weight in kilograms.
What is the MET value for pickleball?
To estimate calorie burn during physical activities, you need to know MET values. Most activities have accepted MET values. But, the 2011 Compendium of Activities didn’t include pickleball’s value. But, a 2018 study in the International Journal of Research in Exercise Physiology provided information about the MET response to pickleball in middle-aged and older adults.
The study reported an average MET value of 4.1 for pickleball, ranging from 1.5 to 7.7. Many pickleball players find this value to be low. This is especially true since the study focused on middle-aged and older adults.
Taking a broader perspective across all age ranges, a more accurate MET value for pickleball could be 6.5. This places pickleball as more intense than badminton but less intense than tennis. This change aligns with the initial calorie burn estimates from Racquet Sports Center. I mentioned those estimates earlier in the article.
To calculate calories burned per minute for pickleball using this adjusted MET value of 6.5, use the formula:
[ \text{Calories burned per minute} = 6.5 \times 3.5 \times \left( \frac{\text{Your body weight in kilograms}}{200} \right) ]
What burns more calories, pickleball or tennis?
Playing pickleball generally burns fewer calories than playing tennis. Tennis involves faster ball movement. Players cover larger distances on a bigger court and make more powerful strikes. All these factors contribute to higher energy expenditure.
But, individual results can vary. The sport that burns more calories for you is the one you play more intensely and skillfully. If you excel in a particular sport, you’re likely to engage more vigorously, and points may last longer. For instance, pickleball is known for longer periods of movement and striking. The ball is easier to keep in play.
In the end, the effectiveness of calorie burn depends on your personal engagement and skill in the sport. The key is to enjoy the activity that keeps you active and motivated. This contributes to a healthier lifestyle.
Calories burned singles vs Doubles
Playing singles pickleball tends to burn more calories compared to playing doubles pickleball. In doubles, you typically don’t have to move as far, and there’s less frequent ball hitting.
Playing pickleball doubles generally requires about 25% less energy compared to singles. This estimation is based on studies of energy use in both singles and doubles tennis.
Here are some tips to maximize calorie burn while playing pickleball:
- Play Longer:
- Extend the duration of your games to burn more calories. Consider playing more points or increasing the number of games.
- Play More Often:
- Develop a consistent pickleball routine. Adding more days to your playing schedule can enhance the overall calorie burn.
- Play More Intense Matches:
- Challenge yourself and play against more competitive opponents. Higher intensity matches lead to increased calorie expenditure.
- Wear a Weighted Vest:
- Increase calorie burn by wearing a weighted vest. Gradually add weight to ensure a good workout without compromising mobility. Avoid exceeding 10% of your body weight for safety.
- Use a Fitness Tracker:
- Use fitness trackers, like Fitbit or Garmin, to track how many calories you burn. Use it while playing pickleball. Also, use them to track calories burned during daily activities. These devices give you important information about your fitness. They can help you stay focused on your goals.
Factors affecting calories burned while playing pickleball
Several factors influence the number of calories burned while playing pickleball:
- Weight:
- Generally, the more you weigh, the more calories you’ll burn during physical activities. Moving a heavier body requires more energy.
- Body Composition:
- Your body composition affects your resting metabolic rate. Lean Body Mass (muscle, water, minerals) is especially influential. More muscle leads to higher calorie burn during exercise.
- Intensity:
- The effort you put into playing pickleball determines the calories burned. Playing with higher intensity, moving faster, and reaching for shots can increase calorie expenditure.
- Duration:
- The longer you engage in exercise, the more calories you burn. Playing extra games or longer sets increases calorie burn.
- Single vs. Double:
- Playing singles matches generally burns 25% more calories compared to playing doubles. The increased movement and energy expenditure in singles play explain this difference.
Adjusting these variables allows you to customize your pickleball sessions. You can optimize calorie burn and overall fitness benefits. These variables include your weight, body composition, playing intensity, and duration. You can also choose between singles and doubles.
Summary
The intensity of play, age, and weight influence the calories burned during a game of pickleball. However, it’s advisable not to fixate too much on the numbers. The most crucial aspect is to enjoy the game and have fun on the pickleball court regularly.
As you get better at pickleball, you’ll probably play more often and for longer periods of time. This will help you have a better workout. The key to a successful exercise routine is doing something you really like and can keep doing. Remember that.
If you’ve taken up pickleball, feel free to share how it has affected your fitness. Also, share the health benefits you’ve experienced from playing the sport. Your personal experiences can inspire and motivate others. They can encourage people to explore the joy of pickleball. Until next time, see you on the court!
FAQ
Is pickleball a HIIT workout?
Yes, pickleball qualifies as a High-Intensity Interval Training (HIIT) workout. It involves repeated cycles of high-energy activity. Athletes move quickly on the court and hit the ball. Then, they rest briefly. This combination makes pickleball an effective form of HIIT.
Is playing pickleball good exercise?
Playing pickleball provides an excellent form of exercise. It engages various muscle groups, involves cardiovascular activity, and contributes to fitness.
How many calories can you burn playing pickleball for 30 minutes?
You can burn approximately 195 to 350 calories in 30 minutes of playing pickleball. It depends on factors like your weight, intensity of play, and effort.
How much time does pickleball take to play?
A typical pickleball game lasts 15-20 minutes. In tournament play, a match consists of the best 2 out of 3 games, according to the USA Pickleball Rulebook. It takes about an hour to complete.