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The HIT MethodAn independent guide to high-intensity training

Calories Burned Golf: Chart by Weight and Calculator

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This page shows estimated calories burned while playing golf. The table below uses data from the Adult Compendium of Physical Activities to give you a baseline for different ways of playing a round. Keep in mind that these numbers are just estimates for a typical adult.

Your actual calorie burn depends on your fitness level, technique, body composition, and how hard you actually work on the course. Remember that fitness trackers also provide estimates rather than exact measurements.

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
Golf, using power cart (Taylor Code 070) (code 15290) 3.5 100 125 150 175 200
Golf, walking, carrying clubs (code 15265) 4.3 123 154 184 215 246
Golf, walking, pulling clubs (code 15285) 4.5 129 161 193 225 257

By duration

For the row “Golf, walking, carrying clubs” (4.3 METs):

Time 120 lb
54 kg		 150 lb
68 kg		 180 lb
82 kg		 210 lb
95 kg		 240 lb
109 kg
15 min 61 77 92 108 123
30 min 123 154 184 215 246
45 min 184 230 276 323 369
60 min 246 307 369 430 492

Calculate your own estimate

The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.

Worked example. Golf, walking, carrying clubs: 4.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 154 kcal.

Which row is you?

The table separates golf into categories based on how you move around the course. Using a power cart requires the least effort and results in the lowest calorie estimate. Walking the course increases the physical demand significantly. You will notice a difference in the estimates between carrying your own clubs versus pulling them on a cart. Pulling your clubs requires slightly more effort than carrying them, resulting in a higher metabolic equivalent value. Pick the row that best matches your usual method of transport during a round to get the most accurate estimate.

What changes the real number

  • The terrain of the golf course, such as steep hills versus flat greens.
  • The weather conditions, as extreme heat or wind forces your body to work harder.
  • The pace of your group and how much time you spend waiting between shots.
  • Your individual swing mechanics and how much energy you expend on each stroke.

Practical tips

  • Stay hydrated throughout your round by drinking water at every hole, especially on warm days.
  • Warm up your shoulders, back, and hips before teeing off to prevent strains and injuries.
  • Track your active walking time rather than the total duration of the round for a better calorie estimate.

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

  • Sudden or severe chest pain that spreads to your arms or jaw.
  • Dizziness or feeling lightheaded when standing up to take a swing.
  • Sharp joint pain in your elbows, back, or knees that worsens with movement.

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.