How Many Calories Does Tennis Burn

Ever finish a fun hour of tennis and wonder, “Did I just burn off that slice of cake?” Whether you’re chasing weight loss goals, trying to boost cardio, or just curious about how racket sports stack up against the treadmill, knowing how many calories tennis burns helps you plan smarter workouts and meals. Let’s break it down in a practical, evidence-based way that fits real life.

Why calorie estimates for tennis vary (and what to expect)

Tennis isn’t a constant-speed activity — it alternates between sprints, recovery walks, and moments of waiting for the next serve. Because of that stop-and-go nature, calorie burn depends on intensity, session length, and your body weight. Recreational doubles play is much different from competitive singles or an interval-based training drill.

Factors that change your tennis calorie burn

• Body weight and composition — heavier players burn more calories per hour.
• Intensity — singles vs doubles, competitive vs social play.
• Duration — longer sessions increase overall burn and afterburn (EPOC).
• Skill level — better players may be more efficient, but competitive rallies often raise heart rate.
• Surface and environment — clay vs hard court, heat, and altitude affect effort.

How many calories does tennis burn — common estimates by intensity

To give you realistic numbers, here are approximate calorie burns per hour using standard metabolic equivalents (METs). Use these as a guide rather than an exact science.

• Recreational doubles (light-moderate): ~4–5 METs — roughly 250–400 kcal/hour for a 150 lb (68 kg) person.
• Recreational singles / energetic social play: ~6–7 METs — roughly 400–550 kcal/hour for a 150 lb person.
• Competitive singles or high-intensity drills: ~8–10 METs — roughly 550–800+ kcal/hour for a 150 lb person.

Example calculation: a 150 lb (68 kg) player doing competitive singles (7 METs) burns about (7 × 68 × 3.5) / 200 × 60 ≈ 500 calories in one hour. Adjust up or down for your body weight and intensity.

Calories burned playing tennis per hour — real-world examples

• Sarah, 140 lb, plays recreational doubles for 90 minutes on weekends: ~300 kcal/hour → ~450 calories per session.
• Mark, 180 lb, practices singles drills for 60 minutes, high intensity: ~700 kcal/hour → ~700 calories per session.
• Club player training 2x/week for 90 minutes with interval drills: significant calorie burn plus improved fitness and metabolism over time.

How tennis compares to other cardio

Tennis often burns similar calories to running at a moderate pace, cycling, or intense fitness classes — but with the added benefits of agility, coordination, and sport-specific strength. It’s a full-body workout disguised as a game.

How to increase calorie burn on the court (practical tips)

• Add interval drills: Short sprints between points or basket drills raise heart rate and mimic high-intensity interval training (HIIT).
• Play singles more often: Singles forces more court coverage and higher energy expenditure than doubles.
• Increase rally length: Focus on consistency drills where you keep long rallies to sustain elevated effort.
• Use on-court conditioning: Incorporate suicides, ladder drills, and medicine ball throws into warm-ups or between sets.
• Track your sessions: Use a heart rate monitor or fitness tracker to get personalized calorie estimates and see progress over time.

Workout variations to try this week

30/30 Interval Tennis Drill (30–40 minutes)

• Warm-up: 10 minutes of dynamic mobility and light hitting.
• Drill: 6 rounds of 30 seconds high-intensity sprints/rallies, 30 seconds light recovery hitting.
• Cool down: 5–10 minutes stretching.

Endurance Rally Session (60 minutes)

• Warm-up: 10 minutes.
• Rally blocks: 4 sets of 10-minute continuous rallying with 3-minute rest between sets.
• Focus on consistency and lower stroke errors to keep heart rate elevated.

Nutrition and recovery tips to support tennis calorie burn

Burning calories is only part of the picture — fueling and recovery determine progress. Aim to pair workouts with smart nutrition and rest.

• Pre-match snack: easy carbs + small protein (banana + Greek yogurt) 60–90 minutes before play.
• During long sessions: sip electrolyte water and take small carb bites for energy if >90 minutes.
• Post-match recovery: 20–30 g protein and carbs within 30–60 minutes to replenish glycogen and aid muscle repair.
• Sleep and active recovery: 7–9 hours of sleep and light mobility work on rest days to maximize adaptation.

For more structured meal ideas, check our nutrition guides.

How tennis helps with weight loss and fitness goals

Tennis can be an effective tool for weight loss when paired with calorie control and consistency. It provides cardiovascular benefit, builds leg and core strength, and enhances coordination. If your goal is fat loss, combine on-court sessions with strength training, which preserves muscle and increases resting metabolic rate.

Need a plan? Explore customized workout routines that combine tennis-specific conditioning with gym sessions.

Frequently Asked Questions

1. How many calories does tennis burn per hour for beginners?

Beginners often play at a lower intensity (around 4–5 METs). A 150 lb person may burn roughly 250–400 calories per hour during casual play. As you get fitter and increase intensity, calorie burn will rise.

2. Does doubles burn as many calories as singles?

No — doubles generally burns fewer calories because court coverage is shared. Expect roughly 20–40% fewer calories per hour compared with singles, depending on how active you are in rallies and movement between points.

3. Can playing tennis 3 times a week help me lose weight?

Yes, especially when combined with a calorie-controlled diet and strength training. Three 60–90 minute sessions per week can create a meaningful calorie deficit and improve fitness, but results depend on overall daily calories and lifestyle habits.

Conclusion — Start tracking and take action

So, how many calories does tennis burn? It depends — but most players burn anywhere from ~250 to 800+ calories per hour depending on intensity and body weight. The good news: tennis is flexible, fun, and scalable. Whether you want to torch calories, improve agility, or enjoy social sport, small tweaks like adding intervals, playing more singles, and supporting recovery will boost results.

Ready to level up? Try one of the drills above this week, pair it with targeted strength work, and use our wellness tips and workout routines to build a sustainable plan. Tell us about your next match — and how many calories you think you burned!