Tennis Calories Burned Calculator

Calculate calories burned during tennis based on your weight, playing style, and duration.

Your Weight

Enter your current body weight

Playing Style Select your tennis playing style and intensity

Duration (minutes) How long you played (5 min to 4 hours)

How Many Calories Does Tennis Burn?

Whether you’re playing casual doubles or intense singles matches, you can burn between 400-900 calories per hour. Let me guide you through the science behind tennis’s impressive calorie-burning potential

How Different Types of Tennis Play Affect Your Calorie Burn

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

Casual Doubles: 4.5 METs – Social play, moderate movement
General Singles: 7.3 METs – Regular game, consistent rallies
Competitive Singles: 8.0 METs – High-intensity matches
Competitive Doubles: 6.0 METs – Fast-paced team play
Tennis Drills: 7.0 METs – Practice sessions, skill training

COACH’S TIP: According to research, tennis provides excellent cardiovascular benefits while improving agility and coordination!

Tennis Calorie Burn Guide

Duration	Casual Doubles (4.5 MET)	Singles (7.3 MET)	Competitive (8.0 MET)	Drills (7.0 MET)
30 minutes	135-157 calories	219-255 calories	240-280 calories	210-245 calories
60 minutes	270-315 calories	438-511 calories	480-560 calories	420-490 calories
90 minutes	405-473 calories	657-767 calories	720-840 calories	630-735 calories

← Slide to explore different intensities →

Calories Burned by Specific Tennis Activities

Activity Type	MET Value	Calories/Hour (70kg person)	Key Benefits
Casual Doubles	4.5	270-315 cal/hr	Social, basic cardio
General Singles	7.3	438-511 cal/hr	Full-body workout
Competitive Singles	8.0	480-560 cal/hr	Max intensity, agility
Competitive Doubles	6.0	360-420 cal/hr	Team play, reflexes
Tennis Drills	7.0	420-490 cal/hr	Skill development

← 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 Tennis Workout

As highlighted in sports medicine research, here are proven strategies for optimal tennis performance and calorie burn:

🎾Mix baseline and net play for varied intensity
💪Include serve practice in your routine
⚡Incorporate quick direction changes
🎯Maintain proper form throughout play

Calculate Your Tennis Calorie Burn

The Science Behind Tennis Calories

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

According to recent studies, here’s what each component means:

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

FAQs About Tennis Calorie Burn

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Which burns more calories: singles or doubles tennis?

Singles tennis typically burns more calories than doubles due to increased court coverage and continuous movement. However, competitive doubles can also provide an excellent workout, especially when playing aggressively at the net.

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How long should I play tennis for a good workout?

For optimal fitness benefits, aim for 60-90 minutes of tennis, including warm-up. Beginners should start with 30-45 minute sessions and gradually increase duration. Take short breaks between games to maintain energy levels and prevent fatigue.

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How can I increase my calorie burn while playing tennis?

To maximize calorie burn, focus on maintaining rally intensity, incorporate serve-and-volley play, minimize rest between points, and stay active during changeovers. Adding footwork drills and court sprints during practice sessions can also boost overall 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.
Chao, H., Liao, Y., & Chou, C. (2020). Influences of Recreational Tennis-Playing Exercise Time on Cardiometabolic Health Parameters in Healthy Elderly: The ExAMIN AGE Study. International Journal of Environmental Research and Public Health, 18(3), 1255. https://doi.org/10.3390/ijerph18031255
Pluim BM, Staal JB, Marks BL, Miller S, Miley D. Health benefits of tennis. Br J Sports Med. 2007 Nov;41(11):760-8. doi: 10.1136/bjsm.2006.034967. Epub 2007 May 15. PMID: 17504788; PMCID: PMC2465255.
Jackson, M. J., Roche, D. M., Amirabdollahian, F., Koehn, S., & Khaiyat, O. A. (2019). The Musculoskeletal Health Benefits of Tennis. Sports Health. https://doi.org/10.1177/1941738119880862

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.