The number of calories burned while playing tennis is highly variable and depends on the specific way the game is played, individual body composition, and the intensity of the activity. While there is no single, fixed number that applies to everyone, scientific methods allow for the calculation of reliable estimates based on standardized criteria. Understanding the difference between singles and doubles play, alongside recognizing personal factors, helps establish a realistic range for energy expenditure. This analysis provides estimated calorie burn rates for different types of tennis and explains the factors that personalize this calculation.
Baseline Calorie Burn Rates by Game Type
The distinction between singles and doubles tennis is the primary determinant of the baseline calorie burn due to the difference in court coverage and rest periods. Singles tennis is a vigorous activity requiring coverage of the entire court, resulting in frequent, explosive movements and minimal downtime. For a person weighing 155 pounds (70 kilograms), general singles play typically results in a burn rate of 500 to 560 calories per hour, with competitive matches pushing this estimate higher.
This higher expenditure is reflected in the Metabolic Equivalent of Task (MET) value, which measures the energy cost of an activity relative to rest. General singles tennis has a MET value around 6.8 to 8.0, placing it firmly in the vigorous intensity category. The constant need for sprints, lunges, and rapid changes in direction means the body continually engages large muscle groups and maintains an elevated heart rate.
Doubles tennis, conversely, is considered a moderate-intensity activity because the court is shared between four players, drastically reducing the amount of ground each person must cover. A player of the same 155-pound body weight can expect to burn 315 to 380 calories per hour during recreational doubles play. This lower rate is a direct result of the decreased work-to-rest ratio, as players spend more time stationary between points while their partner handles the action.
The MET value for recreational doubles tennis typically falls between 4.5 and 6.0, indicating a less demanding level of exertion than singles play. Even at this moderate intensity, the game provides a full-body workout that incorporates cardiovascular fitness, core stability, and upper-body strength.
Key Variables Determining Your Personal Burn Rate
The ranges provided are standardized estimates that must be adjusted based on individual characteristics and match intensity. Body Weight is a primary determinant of total energy expenditure, as heavier individuals require more energy to move their mass. The scientific formula used to calculate calorie burn explicitly incorporates weight in kilograms, meaning a person weighing 200 pounds will burn significantly more calories than a 140-pound person playing at the same pace and duration.
The total Duration of Play is the next major variable, as the calorie burn rate is measured per hour. A two-hour match of singles tennis will result in roughly double the total calorie expenditure of a one-hour session, assuming consistent intensity. This relationship highlights that total calories burned are a product of both intensity and time spent active on the court.
Actual Intensity and Effort represent the most impactful variable, quantified by the Metabolic Equivalent of Task (MET) value. A casual hitting session might have a lower MET value than a competitive league match, even if both are singles play. Higher intensity translates to a higher MET value, which directly increases the calculated calorie burn per minute because the body consumes more oxygen to fuel the activity.
How Tennis Stacks Up Against Other Sports
When comparing tennis to other popular forms of exercise, singles play is highly competitive in its calorie-burning potential. A vigorous hour of singles tennis, with its 8.0 MET value, is comparable to activities such as jogging at a steady 5 mph pace. Both activities demand a similar level of oxygen consumption and energy expenditure over the same period.
The energy demand of singles tennis is also on par with vigorous cycling at a pace of 12 to 14 miles per hour on flat terrain. In contrast, a moderate activity like leisurely swimming has a lower MET value of 6.0, meaning the same 155-pound person would burn fewer calories in an hour. Tennis offers a more vigorous workout than activities like golf, where walking and pulling clubs has a MET value of 4.3.
Tennis provides an efficient, high-intensity, intermittent workout that places it among the most effective sports for energy expenditure.