Badminton calories burned per hour come to about 318 to 404 kcal for relaxed doubles and 404 to 514 kcal for hard singles, for players weighing 55 to 70 kg. Fast footwork, jumps and smashes make it one of the best indoor sports for fitness.
Real games include pauses between rallies, which the estimates already allow for. Enter your weight and minutes above for your own number.
Quick numbers
1 hour social, 65 kg
about 375 kcal1 hour competitive, 65 kg
about 478 kcal30 min social, 65 kg
about 188 kcalMET
5.5 social, 7.0 competitiveRacket weight
about 80 to 90 g
Badminton calories burned by style of play
| Play | MET | 30 min, 55 kg | 30 min, 70 kg | 1 hour, 55 kg | 1 hour, 70 kg |
|---|---|---|---|---|---|
| Social, doubles | 5.5 | 159 | 202 | 318 | 404 |
| Competitive singles | 7.0 | 202 | 257 | 404 | 514 |
Club and school matches with long rallies sit at the competitive figure; a friendly evening game in the society court sits nearer the social one.
1 hour playing badminton calories burned
For an hour on court, a 60 kg player burns roughly 346 kcal socially and 441 kcal in competitive singles. That puts badminton between brisk walking and running. Lunges and quick changes of direction also build leg strength and balance.
The estimate behind the numbers
kcal = MET × 3.5 × kg ÷ 200 × minutes
Badminton MET: 5.5 social, 7.0 competitive
Values come from a standard research list of physical activities. Very skilled players moving fast for long rallies can exceed them.
Ideal weight of a badminton racket
Most adult rackets weigh about 80 to 90 g without strings. Labels use a U scale: 3U is about 85 to 89 g, 4U about 80 to 84 g and 5U about 75 to 79 g. Beginners and juniors usually find 4U or 5U easier to swing. Heavier rackets give more power on smashes but tire the arm sooner. The ideal badminton racket weight is the one you can swing fast for a whole game without shoulder or elbow pain.
Playing safely
- Warm up with light jogging and shoulder circles for 5 minutes.
- Wear non-marking court shoes with good grip; sudden lunges are hard on ankles and knees.
- Drink water between games.
- Cool down and stretch calves and hips after.
People with heart conditions or knee and ankle problems should ask a doctor or physiotherapist before playing hard singles.
Badminton and weight
Two or three hour-long sessions a week burn roughly 700 to 1,400 kcal across a typical range of body weights. Other sports sit side by side in the calorie burn calculator; food targets come from the deficit planner. Many club players also add one strength session a week for the legs and shoulders, which protects against the common badminton injuries: sprained ankles, sore knees and a tired shoulder from repeated overhead shots. A short stretch for the calves and hips after each game helps too. For pacing your effort, the heart rate zone calculator helps.
Frequently asked questions
1 hour badminton calories burned: what range?
About 318 to 514 kcal for 55 to 70 kg players, depending on intensity.
Is badminton good for weight loss?
Yes. It burns a good amount, is fun enough to keep up and builds leg strength. Diet still matters most.
Half an hour on court burns how much?
About 159 to 257 kcal.
What is the ideal badminton racket weight?
About 80 to 90 g for adults. 4U rackets of 80 to 84 g suit most beginners.
Does singles burn more than doubles?
Yes. Singles involves more running and longer rallies for each player.
Badminton calories burned per hour for 80 kg?
About 462 kcal social and 588 kcal competitive.
Sources
- Compendium of Physical Activities