After a 2-3 hour pickleball session, my Apple Watch regularly tells me I've burned somewhere between 800 and 1,000 calories. That seemed like a lot. Almost too good to be true. So I did what any curious person would do: I went down a research rabbit hole.
A Quick Confession
I've always been a racquet sports guy. I got pretty good at ping pong back in the day, and racquetball was my go-to workout for years. I still love those games. There's something about the quick reflexes and angles that just clicks with my brain. The problem? Finding time to play. And more importantly, finding someone to play with.
That's the thing about pickleball. The courts are everywhere now, and there's always someone looking for a game. Those ping pong reflexes? They transfer directly to the soft game at the net. The racquetball court coverage? Perfect for tracking down lobs. If you've played any racquet sport, give pickleball a shot with an open mind. The learning curve is forgiving, but the ceiling is high.
I mostly play doubles. It's the social way to play, and you can chat between points without gasping for air. Singles is a different animal: more running, more strategy, and a brutal cardio workout. But either way, you're going to burn some calories.
So About Those Apple Watch Numbers
Here's the thing about fitness trackers: they're estimates. Sometimes pretty rough estimates. Research shows the Apple Watch can miscalculate calorie expenditure by anywhere from 6% to over 50%, with an average error around 27%. That's well above the 10% threshold scientists consider valid.
The watch does better when you start a workout session. If you just play without opening the Workout app, you might only get credit for a fraction of your actual activity. But even in workout mode, the algorithm is making educated guesses based on your heart rate, movement patterns, and personal data.
So is 800-1000 calories in 2-3 hours realistic? Let's look at what the research actually says.
What the Science Says
Researchers measure exercise intensity using METs (Metabolic Equivalent of Task). One MET is the energy you burn sitting still. The higher the MET value, the more intense the activity.
A 2018 study in the International Journal of Research in Exercise Physiology found that pickleball averages about 4.1 METs, ranging from 1.5 (casual rallying) to 7.7 (intense competitive play). That puts moderate pickleball in the same category as brisk walking or recreational cycling.
But here's the catch: that study focused on middle-aged and older adults. Many pickleball players argue that 4.1 METs is too low for competitive play. Accounting for younger, more athletic players, some researchers put pickleball closer to 6.5 METs—similar to badminton or moderate tennis.
A study published in PubMed found that both singles and doubles pickleball kept players in moderate-to-vigorous heart rate zones for over 70% of playing time. Singles players took significantly more steps (about 3,300 per hour vs 2,800 for doubles) and spent more time in vigorous activity zones.
So How Many Calories Is That?
Based on the research, here's what a 180-pound person might realistically burn per hour:
- Casual doubles: 350-450 calories/hour
- Competitive doubles: 450-550 calories/hour
- Singles: 550-700 calories/hour
So for a 2-3 hour session of mixed doubles with some competitive games thrown in? 800-1000 calories is in the ballpark. My Apple Watch might be a little generous, but it's not wildly off.
Pickleball Calorie Calculator
I built this calculator using the MET formula that researchers use. It factors in your weight, how long you play, and how hard you're going at it:
Tips to Maximize Your Burn
If you're playing pickleball partly for the fitness benefits (and let's be honest, the fun is the main benefit), here are a few ways to get more out of your sessions:
- Play singles occasionally. Even one singles game per session significantly increases your step count and calorie burn.
- Stay on your toes. The split-step and ready position between shots keeps your muscles engaged even during "rest" moments.
- Take fewer breaks. The fitter you get, the more consecutive games you can play. That's where the calorie burn really adds up.
- Play outdoors. Wind, sun, and uneven surfaces can increase energy expenditure by 5-10% compared to climate-controlled indoor courts.
The Bottom Line
My Apple Watch might be a bit optimistic, but pickleball is legitimately great exercise. For a sport that's this social and this fun, burning 400-600 calories per hour of doubles (or more for singles) is a pretty great deal.
The real benefit isn't the exact calorie count anyway. It's that pickleball is the kind of exercise you actually want to do. I've tried forcing myself to run on a treadmill. I've done the gym thing. None of it stuck like pickleball has. When your workout feels like play, consistency takes care of itself.
If you've got racquet sports experience, you've already got a head start. And if you don't? The basics take about fifteen minutes to learn. Find a local court, borrow a paddle, and see what you think.