Calories Burned Racquetball and Squash: Chart by Weight and Calculator
Last updated
This page provides estimated calorie burns for playing racquetball and squash. The table uses metabolic equivalents to estimate energy expenditure. These figures are estimates for a typical adult. Keep in mind that your real energy expenditure varies with your fitness level, court technique, body composition, and how hard you actually work.
Remember that fitness trackers also estimate your output. Use these tables as a practical baseline for your training rather than an exact measurement.
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 |
|---|---|---|---|---|---|---|
| Racquetball, general (Taylor Code 470) (code 15530) | 7.0 | 200 | 250 | 300 | 350 | 400 |
| Racquetball, competitive (code 15520) | 10.0 | 286 | 357 | 429 | 500 | 572 |
| Squash, general (code 15652) | 7.3 | 209 | 261 | 313 | 365 | 417 |
| Squash (Taylor Code 530) (code 15650) | 12.0 | 343 | 429 | 514 | 600 | 686 |
By duration
For the row “Squash, general” (7.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 104 | 130 | 156 | 183 | 209 |
| 30 min | 209 | 261 | 313 | 365 | 417 |
| 45 min | 313 | 391 | 469 | 548 | 626 |
| 60 min | 417 | 522 | 626 | 730 | 834 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Squash, general: 7.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 261 kcal.
Which row is you?
The table separates racquetball and squash into general and higher-effort categories. General play assumes a casual setting where you might rally at a moderate pace with lower overall effort. Higher-effort matches require intense sprinting, rapid changes of direction, and maximum effort to reach the ball. To pick the right row, consider your setting and intensity. Choose the general categories for friendly practice sessions. Select the competitive or higher effort rows if you are playing in a tournament or pushing your speed to the limit against a tough opponent.
What changes the real number
- The amount of time you spend actively running and hitting the ball versus taking breaks between serves.
- Your court movement efficiency and swing technique.
- Your individual body composition and base fitness level.
Practical tips
- Wear appropriate court shoes to support safe lateral movements and prevent slips.
- Warm up your shoulders and legs before stepping onto the court to prepare your joints for sudden stops.
- Track only the minutes you spend actively playing rather than the total time you spend at the sports facility.
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 pain in your knees, ankles, or Achilles tendons.
- Sharp chest pain, dizziness, or a feeling that you might pass out.
- Unexplained shortness of breath that does not improve when you sit down and rest.
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.