Pickleball Calories Burned: How Chasing a Wiffle Ball Doubles as Cardio
Pickleball might sound like a goofy backyard game, but don’t let the name fool you. It can actually burn a surprising amount of calories while you’re out there swinging a paddle.
Most folks burn about 250 to 350 calories an hour during a casual game, and you’ll torch even more if you’re playing singles or really hustling. Honestly, your gym membership might start feeling a little threatened. You’re laughing, running after that tricky ball, and shedding calories—sometimes without even realizing it.
Whether you’re just getting started or you play every weekend, pickleball packs a surprising combo of fun and fitness. Forget about the treadmill for a while—pickleball gets you moving, sweating, and smiling all at once.
Ever wonder how those calories add up while you play? Let’s check out the numbers, the facts, and maybe sneak in a pickle pun or two.
How Many Calories Are Burned Playing Pickleball?
Pickleball gives you a workout, whether you’re playing hard or just chasing the ball for fun. How many calories you burn depends on your body, your play style, and whether you’re flying solo or playing doubles and yelling, “Yours!”
Average Calories Burned Per Hour
If you think pickleball is just light exercise, you might want to think again. Most people burn between 400 and 700 calories per hour playing pickleball, depending on their weight and effort.
A 160-pound player usually burns about 500 calories an hour if they keep a steady pace. If you’re closer to 200 pounds, you might burn up to 700 calories in an hour of intense pickleball. That’s basically two slices of pizza, or at least a pretty good excuse for one.
Intensity matters, too. Casual play burns around 422 calories per hour, while competitive games can ramp that up to 704 calories per hour. Want more specific numbers? Here’s a handy table:
| Player Weight | Casual (cal/hr) | Competitive (cal/hr) |
|---|---|---|
| 150 lbs | 414 | ~690 |
| 160 lbs | 422 | ~704 |
| 200 lbs | ~600 | ~800 |
Need more details for different weights? Check out this pickleball calories burned guide.
Factors Influencing Caloric Burn
Not everyone burns calories at the same rate. Weight plays a big role—heavier players burn more with every step, swing, and sudden lunge.
How you play matters, too. Dive for every ball like it’s the gold medal match, and you’ll definitely burn more. On the other hand, if you take long breaks or stand around chatting, your calorie burn drops to about grandma’s treadmill pace.
Playing conditions can also change things up. If you play outside on a hot day or in the wind, you’ll probably sweat more and burn a few extra calories.
Age, fitness level, and recovery time between games all make a difference. Shorter breaks and longer rallies mean more calories burned.
If you’re the type who loves tracking every stat, there are plenty of online calculators out there. Or, you can jump into a Reddit discussion with other pickleball fans who obsess over every step.
Calories Burned: Singles vs Doubles
Curious whether singles or doubles burns more calories? Sorry, singles players—you’re running for every shot, so you’ll burn more calories.
A 150-pound player burns about 400-414 calories in 30 minutes of singles, which means over 800 an hour if you really go for it.
Doubles is a bit more relaxed, especially if your partner is quick on their feet. Most people burn less per hour in doubles, since there’s more standing around and less chasing. In doubles, the average is about 300 calories in 30 minutes.
You might have more time for witty banter in doubles, though!
A quick rundown:
- Singles: More running, more sweat, more calories.
- Doubles: Less movement (unless your partner takes a nap), fewer calories burned, but usually double the laughs.
Want more stats? Here’s a detailed calorie breakdown for singles and doubles.
Comparing Pickleball to Other Sports
Pickleball burns a solid amount of calories and keeps your heart rate up, but it’s not the only sport that’ll make you sweat. The calories you burn change a lot depending on the game, your effort, and your weight.
Pickleball vs Tennis: Calorie Showdown
Think tennis is the king of calorie burn? Well, tennis definitely makes you work. You can burn about 500 to 700 calories per hour during a singles match if you’re really chasing down every shot.
Pickleball usually burns about 400 to 523 calories per hour at an average pace. That’s still impressive, especially if you’d rather not sprint across a huge court every five minutes.
If you want something easier on your knees and maybe a little less sweaty, pickleball is a great pick. It’s easier to learn, and the rallies last longer since the ball moves slower.
You’ll still get a good workout, but maybe not the full slip-n-slide experience of tennis in July.
Want to compare more? Check out these tennis and pickleball calorie stats.
Quick comparison:
| Sport | Calories/Hour* |
|---|---|
| Tennis | 500–700 |
| Pickleball | 400–523 |
*(Average adult, moderate play)
Pickleball vs Badminton: Burning the Competition
Badminton is fast—blink and you’ll miss the shuttle (and maybe a few calories). Badminton can burn between 350 and 500 calories an hour, depending on whether you’re playing singles or just goofing off at a family BBQ.
Pickleball usually comes pretty close, and sometimes even goes higher if you play hard and refuse to let your uncle win.
Badminton wins for jumps and dives, but pickleball is easier on your joints. You’ll still work your arms and legs, and maybe your sense of humor too. If you want more details, check out pickleball’s calorie burn.
How Pickleball Stacks Up Against Table Tennis
Table tennis fans, you’re still getting a workout—just in a smaller space. Most players burn about 250 to 350 calories per hour playing table tennis.
That’s less than pickleball, but your reflexes will get sharp. Pickleball steps things up to full-body action, not just quick flicks of the wrist.
If you want to burn more calories but love the paddle vibe, swap the tiny table for a pickleball court and bring a friend who won’t mind your victory dance.
Fun fact: Sport scientists say your heart rate goes higher in pickleball than table tennis, since you’re moving your whole body.
Calories Burned: Pickleball vs Basketball
Basketball wins the calorie-burning contest by a landslide. A fast-paced full-court game can burn between 600 and 900 calories in an hour.
You’ll run, jump, and probably miss a few layups along the way.
Pickleball is easier on your joints and stamina. You’ll burn about 400 to 523 calories per hour, depending on how many shots you chase and how much you move.
If basketball leaves you out of breath, pickleball might let you catch it—and you’re less likely to walk away with a black eye.
If you love shooting hoops but prefer paddles, you don’t have to choose. Both will keep you fit and maybe justify that post-game snack. For more stats, check out these pickleball workout numbers.
Pickleball and Total Fitness
Pickleball gets you moving and burns calories, but it’s not just about the numbers. It gives your heart a workout, helps with weight management, and fits into almost any workout plan—even if you skipped gym class back in the day.
Cardiovascular Fitness Benefits
If you think pickleball is just about swinging a paddle, your heart would like to disagree. This game can get your pulse racing.
Your heart rate climbs, especially when matches get competitive and you’re darting around the court. A normal session can push your heart rate into the moderate exercise zone.
You’ll get better blood flow, and maybe climbing stairs won’t leave you winded. Compared to other racquet sports, pickleball gives you a steady cardio boost without forcing you to run a marathon.
Studies show that pickleball can raise your heart rate to an average of 103 bpm, and you’ll burn about 500 calories per hour.
Weight Loss and Pickleball
Pickleball helps you burn calories while actually having fun. It’s more than just chasing a ball—it’s a sneaky way to burn off those snacks you swore you’d stop eating.
The number of calories you burn depends on your weight, fitness level, and how hard you play. Most people burn between 400 to 700 calories an hour playing pickleball.
Here’s a quick look:
| Weight | Calories per hour |
|---|---|
| 160 pounds | 500 |
| 200 pounds | 700 |
Even if you play at a moderate pace, you can drop pounds if you stick with it. Just don’t go wild with the post-game milkshakes (but hey, sometimes you deserve a treat). For more info, check out this guide on pickleball calories burned.
Pickleball as Part of Your Fitness Routine
Adding pickleball to your fitness routine feels almost as easy as finding a matching sock—well, maybe easier some days. You don’t need fancy gear or a pricey membership.
Just grab a paddle, round up a couple of friends, and bring a sense of humor. That’s it.
Try playing two or three times a week if you want to see real fitness changes. Pickleball works your legs, arms, and core, so it’s solid cross-training.
Mix it up with other workouts like walking or cycling, and your fitness plan gets a bit more balanced. Recovery usually goes smoother, too, since pickleball is lower impact than a lot of other sports.
It’s a fun way to get moving, meet people, and maybe brag a little about your new endurance—though, you might want to keep the victory dances in check.
Health Impacts Beyond Calories
Pickleball isn’t just about burning off last night’s pizza. When you play regularly, your body feels it—especially your heart and cholesterol.
Heart Rate and Blood Pressure Responses
Ever wonder if pickleball counts as cardio? Good news: it totally does.
Pickleball can boost your heart rate to about the same level as brisk walking or light jogging. Your blood really gets moving, and your heart works a bit harder—in a good way.
During a lively doubles match, your heart rate might climb to 110–130 beats per minute. That’s enough to make your heart work without making you feel like you signed up for a boot camp by mistake.
And what about blood pressure? If you play a few times a week, you might notice your resting blood pressure dropping over time. Less salt on those post-game fries can’t hurt, either.
Effects on Cholesterol Levels
You probably already know high cholesterol isn’t great. Luckily, hitting the pickleball court can help shift those numbers in your favor.
Regular games can raise your HDL—the “good” cholesterol—and lower LDL, the “bad” kind. That could mean less chance of clogged arteries, or at least more room for birthday cake now and then.
Researchers say that sticking with any moderate exercise, like pickleball, can improve cholesterol. No need to sprint or wear neon headbands unless you’re feeling bold.
Just keep moving, and over time, your cholesterol profile might look a bit better each season.
The Social Benefits of Pickleball
Pickleball is about more than just burning calories. You get to move, laugh, and chat—all while holding a paddle and trying to remember if your friend is the sneaky lobber.
Motivation Through Participation
Let’s be honest: working out alone can get boring pretty fast. When you play pickleball, you join a group that cheers you on, even if you miss the ball or accidentally send it flying into the parking lot.
People keep coming back because participation feels easy and fun. Beginners and seasoned players mix together, so you can make friends both on and off the court.
Miss a shot? Nobody cares. They’ll probably just ask you to stick around for another round.
Making new friends might be the best perk of all. Pickleball brings together people who share your sense of humor and your love for a sport that doesn’t demand marathon-level running.
Even if you only show up once, you’ll likely walk away with a few phone numbers and an invite to next week’s game.
If you’re in it for the social side, pickleball delivers. There’s even research showing you can make new friendships through the game.
The fun, relaxed atmosphere keeps everyone smiling—and the group chat buzzing.
Role of the Social Aspect in Staying Active
The social aspect of pickleball pulls a lot of people off the couch and onto the court. When you know your group’s waiting, you’ll probably show up—even on those days when you’d rather not.
It’s just easier to stay active when you mix fun and friends. Sometimes, encouragement from others is the only reason you keep going. Funny how a little peer pressure can actually be good for you, right?
Pickleball matches are packed with laughter and playful competition. People swap stories about ridiculous shots, share tips, and there’s usually someone who brings snacks for a quick chat after the game.
A regular social group can help turn exercise into a habit. When you show up for your friends, you end up moving your body—even if you only wanted to move the remote.
