On average, you can expect to burn:
The exact number depends on your weight, how long you play, and how intense your session is. That’s where our Tennis Calorie Calculator comes in – pop in your details and get an instant estimate.
Want to know how many calories you’re burning on court? Our Tennis Calorie Calculator gives you a quick estimate based on your body weight, the type of tennis you’re playing (singles or doubles), and how long you’re out there competing or rallying.
In general, singles tennis is a vigorous workout that can burn 400-700 calories per hour, depending on your weight and intensity. Doubles is a bit more moderate, averaging 250-450 calories per hour. The harder you play, the more energy you’ll use – so a competitive match on clay will burn more than a light doubles hit on grass.
Wondering how the numbers are crunched? Here’s a quick breakdown:
This calculator estimates how many calories you burn playing tennis using something called METs (Metabolic Equivalent of Task). METs are a standard way to measure how much energy an activity uses compared to resting. The higher the MET, the more intense the activity – and the more calories you burn. We use this formula:
Calories Burned = (MET × 3.5 × your weight in kg ÷ 200) × minutes played
The MET value depends on how you’re playing:
General play – 7.3 METs
Doubles – 6.0 METs
Singles – 8.0 METs
Competitive match – 12.0 METsThe MET values above are calculated based on several factors, including:
It’s not exact – calorie burn can vary depending on your fitness level, intensity, and how hard you’re working on court – but it gives you a solid estimate to track your effort and progress.
Yes! Tennis is an excellent form of cardio, and it builds strength, agility, and endurance too. Combine regular tennis with a healthy diet, and it can absolutely support weight loss over time.
Singles typically burns more calories. That’s because you’re covering more court, hitting more shots, and constantly moving. Doubles is still a great workout, especially in fast-paced rallies, but it’s usually less demanding than singles.
The calculator gives a solid estimate using research-backed MET values. That said, real-life results can vary based on things like:
It depends on pace and duration. Moderate singles tennis (8.0 METs) can burn a similar amount of calories to running at around 6 mph (10 min/mile pace). Competitive tennis (12.0 METs) can match or even exceed high-intensity running in terms of calorie burn.
You’ll still get a great workout as a beginner, especially if you’re rallying and moving regularly. But advanced players tend to play at a higher intensity, which usually means a higher calorie burn.
Whether you’re playing a competitive singles match or a chilled set of doubles, tennis is a brilliant way to stay active. It’s a fantastic workout, excellent for your health and a whole lot of fun too!
So next time you hit the court, know this: you’re not just chasing tennis balls – you’re building strength, stamina, and burning some serious calories while you’re at it!
Chris Czermak is a tennis coach and writer with over 20 years of experience playing tennis. He founded Tennis Creative in 2020 to help people learn to play tennis, whether they’re complete beginners or already advanced players.
