How Many Calories Do You Burn Playing Pickleball?

Nearly 50 million adult Americans have played pickleball in the past year, and it’s not just for fun. As the sport explodes across courts nationwide, more and more players are asking what it really delivers in terms of fitness.

In this article, we break down how many calories you can burn playing pickleball, what factors influence your burn rate, and how to maximize your results with the right training, gear, and game strategy!

Is Pickleball a Good Form of Exercise?

Absolutely! Pickleball is a full-body workout that blends aerobic exercise, interval training, and social interaction, making it ideal for people of all ages and fitness levels. It strengthens your body, enhances coordination, and helps burn a significant amount of calories, all while being fun and easy to stick with long-term.

At Eleven Social Club, we’re here to elevate that experience with performance-driven pickleball gear designed for both fitness and style. Our SunSafe courtwear, engineered with breathable fabrics and UPF protection, keeps you cool and protected during intense match play. 

Meanwhile, our Miami-inspired apparel ensures you look as good off the court as you perform on it. Whether you're playing for exercise, competing in a tournament, or joining a friendly doubles match, Eleven Social Club helps you move better, feel stronger, and play longer.

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How Many Calories Can You Burn Per Hour Playing Pickleball?

When you step onto the pickleball court, you’re entering a high-intensity interval training (HIIT)-style environment that can significantly boost your caloric burn. On average, a player can burn anywhere from 250 to 700 calories per hour, depending on their weight, fitness level, and whether they’re playing singles or doubles pickleball.

In some competitive or intense matches, the burn rate can soar past 900 calories per hour, especially for heavier players or those engaging in fast-paced rallies, aggressive volleying, and frequent sprints across the court.

Calories Burned Per Hour by Weight and Intensity

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How Many Calories Do You Burn Per Minute Playing Pickleball?

Most pickleball players will burn approximately 8 to 11 calories per minute, depending on body composition, play intensity, and level of play. That means even a 30-minute casual game can burn between 250 and 350 calories, making it a fantastic choice for those balancing an active lifestyle with other commitments. 

As a form of interval training, pickleball alternates between explosive action and brief recovery periods, making it efficient for increasing basal metabolic rate and stimulating fat and carbohydrate usage.

Why Does Pickleball Burn So Many Calories?

Pickleball’s unique structure mimics HIIT, alternating short bursts of sprinting, volleying, and recovery. These rapid movements engage major muscles like the core, glutes, and legs, elevating your heart rate and boosting energy expenditure.

Constant lateral motion and quick reactions within the non-volley zone keep the body in near-continuous motion, improving balance, coordination, and range of motion. Unlike some other racket sports, pickleball’s compact court size demands frequent movement, making it a true cardiovascular workout.

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How Does Pickleball Compare to Other Sports?

When it comes to calories burned, pickleball holds its own against more established racquet sports and cardio-focused activities:

5 Factors that Influence How Many Calories You Burn Playing Pickleball

Just like any form of aerobic exercise, the number of calories burned while playing pickleball depends on a wide range of personal and play-related variables. Whether you're working toward SMART goals for weight loss or just aiming to boost your overall fitness level, understanding these factors can help you make informed choices on the court.

1. Weight and Body Composition

Your body weight and body composition (the ratio of fat to muscle) directly affect energy expenditure during pickleball. Heavier players tend to burn more calories, especially during high-performance games involving full-body movements like lunges, volleys, and fast-paced rally scoring. More muscle mass also increases your resting metabolic rate, which means your body burns more energy, even at rest.

2. Type of Play: Singles vs. Doubles

The style of play significantly impacts caloric intake and burn.

• Singles pickleball demands more from your body: greater court coverage, increased footwork drills, and constant movement. This leads to a higher heart rate and metabolic output.
• Doubles play involves shorter sprints, more strategic shots, and shared responsibility, often resulting in a lower overall calorie burn. However, it still offers excellent cardiovascular activity and coordination benefits.

3. Duration of Play

Naturally, the longer your match time, the more calories you’ll burn. A short open play session might last 30 minutes, while a tournament or lesson can stretch well over an hour. Extended sessions offer greater opportunity for improving flexibility, agility, muscle strength, and endurance over time.

4. Age and Fitness Level

Younger, more active individuals tend to have a faster metabolism and higher cardiovascular health, which can lead to more efficient caloric burn during games. That said, players of all ages benefit from pickleball’s unique blend of interval-based sport structure and low-impact movement.

5. Biological Differences

Biological sex can influence caloric expenditure due to hormonal and muscle mass differences. On average, men burn more calories during the same session because of higher muscle density and heart BPM capacity. However, factors like training and game intensity can easily offset this gap for individual players.

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How to Burn More Calories While Playing Pickleball

If you're looking to boost your calorie burn and hit your fitness goals faster, there are several smart ways to elevate your performance on the pickleball court:

Increase Intensity with Smart Play

Opt for singles matches when possible. Covering more ground forces your muscles to work harder, increasing METs and engaging your core, legs, and shoulders. Incorporate drills like the third shot drop, quick volleys, and lateral footwork to push your anaerobic exercise threshold and elevate your heart rate.

Use the Right Gear for Performance

Playing with high-performance apparel designed for movement and sunlight exposure can enhance comfort and stamina. Eleven Social Club offers SunSafe courtwear built for active play, with breathable, UPF-protected fabrics. Our gear helps you maintain momentum without overheating, so you can stay longer on the court and maximize energy expenditure.

Track and Optimize Your Workouts

Wearable devices like fitness trackers and smartwatches provide real-time insights into calories burned, heart rate, and workout intensity zones. This data helps you train more effectively by tracking progress accurately, maintaining proper pacing, and reducing the risk of overtraining or elevated cortisol levels.

Fuel with Purpose

A balanced diet that includes lean proteins, complex carbohydrates, and hydration supports better muscle recovery and consistent vigor on the court. Smart nutrition is key to long-term weight management and sustainable, enhanced endurance.

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Essential Pickleball Gear to Burn Calories

Looking to level up your pickleball performance and comfort on the court? Eleven Social Club offers stylish, functional apparel and accessories tailored for both singles play and doubles matches. Here’s what to add to your kit:

• SunSafe Performance Tops: Lightweight, moisture-wicking, and UPF-rated for protection under intense sunlight, ideal for outdoor tournaments and long matches.
• Breathable Court Skirts & Shorts: Designed for flexibility and agility, these pieces support quick lateral movement and all-day comfort without compromising style.
• Pickleball Hats & Visors: Shield your face and eyes while enhancing focus during fast-paced volleys.
• Transition or Polarized Sunglasses: Reduce glare and maintain visibility across changing lighting conditions. A must for consistent court response.
• Performance Socks and Wristbands: Socks and bands designed for sweat control, injury prevention, and lasting support during intense rallies.
• Slides for Pre- and Post-Game Comfort: Ease into and out of your game with soft, supportive slides. Perfect for recovery!

With Eleven Social Club gear, you’re not just dressed to play. You’re dressed to perform, recover, and connect with active communities that love the game as much as you do.

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Eleven Social Club: Where Performance Meets Style

Eleven Social Club is more than just a pickleball brand. We’re a community built around movement, style, and performance. Our gear is inspired by the energy of the game and the vibrancy of active communities, blending breathable fabrics, functional design, and bold Miami aesthetics. From casual open play to high-intensity tournaments, we’re here to help you play hard, feel good, and look even better on and off the court.

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