Calories Burned Badminton: Chart by Weight and Calculator
Last updated
This page shows estimated calories burned while playing badminton. The table uses data from the adult compendium of physical activities to help you find a baseline for your workouts. Remember that these numbers are just estimates for a typical adult.
Your real energy use varies based on your fitness level, court technique, body composition, and how hard you actually work. Fitness trackers also provide estimates rather than exact measurements. If you are an older adult, a separate compendium exists with adjusted values.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Badminton, social singles and doubles, general (code 15030) | 5.5 | 157 | 196 | 236 | 275 | 314 |
| Badminton, competitive (Taylor Code 450) (code 15020) | 7.0 | 200 | 250 | 300 | 350 | 400 |
| Badminton, competitive, match play (code 15025) | 9.0 | 257 | 321 | 386 | 450 | 514 |
By duration
For the row “Badminton, competitive (Taylor Code 450)” (7.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 100 | 125 | 150 | 175 | 200 |
| 30 min | 200 | 250 | 300 | 350 | 400 |
| 45 min | 300 | 375 | 450 | 525 | 600 |
| 60 min | 400 | 500 | 600 | 700 | 800 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Badminton, competitive (Taylor Code 450): 7.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 250 kcal.
Which row is you?
The table separates badminton into categories based on your effort and setting. Choose the general social singles and doubles row for casual backyard games or relaxed rallies. If you play in a local league with moderate speed and intensity, look at the competitive row. Pick the competitive match play row if you are moving constantly, hitting hard, and playing a demanding tournament game. To find your estimate, match your activity level to the column closest to your current weight.
What changes the real number
- The amount of time you spend actively running and hitting the shuttlecock versus standing and waiting.
- Your skill level, since beginners often waste energy on inefficient swings while advanced players move smoothly.
- Whether you play singles or doubles, as singles requires you to cover the entire court alone.
- The temperature and humidity of the gym or outdoor court, which affects your heart rate.
Practical tips
- Wear court shoes with good lateral support to prevent ankle rolls during quick side-to-side movements.
- Warm up your shoulders and legs before playing to prepare your joints for sudden lunges and overhead smashes.
- Only count the time you are actually playing on the court when calculating your total energy expenditure.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp pain in your Achilles tendon or calf when pushing off to reach a shot.
- Sudden dizziness, chest pressure, or shortness of breath that feels abnormal for your fitness level.
- Severe shoulder or elbow pain that makes it difficult to raise your racket.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.