Badminton Calories Burned Calculator

Calculate calories burned during badminton based on play intensity, duration, and your personal stats.

Weight Unit

Your Body Weight

Play Intensity Based on intensity level from PA compendium

Skill Level Affects energy expenditure and efficiency

Duration How long you played (10 min to 4 hours)

Court Type Different courts require different energy expenditure

How Many Calories Does Badminton Burn?

Playing badminton burns approximately 300-500 calories per hour for recreational players, but can reach 650-800+ calories for competitive matches.Beyond calories, badminton improves cardiovascular fitness, coordination, balance, and reflexes. The social aspect also provides mental health benefits that solo workouts often lack.

How Different Badminton Styles Affect Your Calorie Burn

Based on the Compendium of Physical Activities, here’s my breakdown of badminton intensity levels:

Social/Casual Play: 4.5 METs – Perfect for beginners, focusing on basic shots and rallies
Moderate Singles/Doubles: 5.5 METs – Recreational competitive play with consistent rallies
Competitive Doubles: 7.0 METs – Fast-paced matches with strategic positioning
Competitive Singles: 8.0 METs – High-intensity matches with constant movement

COACH’S TIP: As research confirms, badminton’s varied movement patterns make it one of the most effective calorie-burning racket sports!

Benefits of Badminton

According to scientific studies, badminton offers comprehensive health benefits:

High Caloric Expenditure: Burns 300-500 calories per hour of play
Cardiovascular Health: Improves heart rate variability and endurance
Agility & Coordination: Enhances reflexes and hand-eye coordination
Mental Sharpness: Studies show improved cognitive function and mental well-being
Full-Body Workout: Engages multiple muscle groups simultaneously
Bone Density: Weight-bearing movements strengthen bones

RESEARCH INSIGHT: Recent research demonstrates that regular badminton practice significantly improves both physical fitness and cognitive performance.

Badminton Calorie Burn Guide

Duration	Social Play (4.5 MET)	Moderate Play (5.5 MET)	Competitive Doubles (7.0 MET)	Competitive Singles (8.0 MET)
30 minutes	135-158 calories	165-193 calories	210-245 calories	240-280 calories
60 minutes	270-315 calories	330-385 calories	420-490 calories	480-560 calories
90 minutes	405-473 calories	495-578 calories	630-735 calories	720-840 calories

← Slide to explore different intensities →

Calories Burned by Specific Badminton Activities

Activity Type	MET Value	Calories/Hour (70kg person)	Key Benefits
Practice Drills	4.5	270-315 cal/hr	Technique improvement, consistent movement
Recreational Doubles	5.5	330-385 cal/hr	Social interaction, strategic thinking
Competitive Doubles	7.0	420-490 cal/hr	Team coordination, quick reflexes
Competitive Singles	8.0	480-560 cal/hr	Maximum cardio, full court coverage
Tournament Play	8.0+	480-600 cal/hr	Peak performance, mental resilience

← Slide for more activities →

*Calculations based on a 70kg person. Individual results vary based on weight, playing style, and intensity.

My Top Tips for Maximizing Your Badminton Workout

After coaching countless players, here are my proven strategies for optimal calorie burn:

🏃Move between shots instead of standing still
🎯Practice multi-shuttle drills for constant movement
⚡Include footwork exercises between games
🔄Rotate between singles and doubles play

Calculate Your Badminton Calorie Burn

The Science Behind Badminton Calories

Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)

Here’s what each component means:

MET Value: Energy cost of badminton (4.5-8.0 depending on intensity)
Your Weight: Heavier players burn more calories during play
Duration: Total time spent playing
3.5: Standard metabolic factor in exercise science

Smart Badminton Training Strategies

✅ Best Practices

Warm up thoroughly before play
Stay hydrated throughout sessions
Use proper footwork techniques
Maintain good court positioning
Take regular recovery breaks

❌ Common Mistakes

Skipping warm-up routines
Using incorrect technique
Overtraining without rest
Ignoring proper footwear
Playing through pain

🚨 Important Health Guidelines

For safe and effective badminton practice, remember:

Start with proper technique training
Progress gradually in intensity
Use appropriate equipment
Listen to your body and rest when needed

FAQs

❓

How often should I play to see results?

For optimal fitness results, I recommend playing badminton 2-3 times per week, with sessions lasting 60-90 minutes. This frequency allows for adequate calorie burn while providing sufficient recovery time. Beginners should start with shorter sessions and gradually increase duration and intensity.

❓

Singles or doubles for better calorie burn?

Singles typically burns more calories (up to 8.0 METs) due to greater court coverage, while doubles averages 5.5-7.0 METs. However, doubles often allows for longer play duration. I recommend mixing both formats: singles for maximum intensity and doubles for endurance and skill development.

❓

How can I increase my calorie burn during play?

To maximize calorie burn, focus on movement efficiency: practice split-step technique, recover to court center quickly, and maintain a ready position. Include high-intensity drills between games, such as shuttle runs or footwork patterns. Remember, better technique leads to longer rallies, which naturally increases calorie expenditure.

References

Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
Owen N, Healy GN, Matthews CE, Dunstan DW. Too much sitting: the population health science of sedentary behavior. Exerc Sport Sci Rev. 2010 Jul;38(3):105-13. doi: 10.1097/JES.0b013e3181e373a2. PMID: 20577058; PMCID: PMC3404815.
Cabello-Manrique D, Lorente JA, Padial-Ruz R, Puga-González E. Play Badminton Forever: A Systematic Review of Health Benefits. Int J Environ Res Public Health. 2022 Jul 26;19(15):9077. doi: 10.3390/ijerph19159077. PMID: 35897446; PMCID: PMC9330062.
Chen CJ, Ryuh YJ, Donald M, Rayner M. The impact of badminton lessons on health and wellness of young adults with intellectual disabilities: a pilot study. Int J Dev Disabil. 2021 Feb 5;68(5):703-711. doi: 10.1080/20473869.2021.1882716. PMID: 36210894; PMCID: PMC9542256.
Patterson, Stephen & Pattison, John & Legg, Hayley & Gibson (nee Knowles), Ann-Marie & Brown, Nicola. (2016). The impact of badminton on health markers in untrained females:. Journal of Sports Sciences. 35. 1-9. 10.1080/02640414.2016.1210819.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.