Calories Burned Tennis: Chart by Weight and Calculator
Last updated
This page shows estimated calories burned playing tennis. The table below uses standardized values to give you a baseline for different styles of play. Keep in mind that these are estimates for a typical adult. Your real burn varies with your fitness level, technique, body composition, and how hard you actually work on the court. Remember that fitness trackers also just estimate your energy use. Use these numbers as a practical guide to understand the energy demands of your practice sessions and matches.
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 |
|---|---|---|---|---|---|---|
| Tennis, doubles (code 15685) | 4.5 | 129 | 161 | 193 | 225 | 257 |
| Tennis, general, moderate effort (code 15675) | 6.8 | 194 | 243 | 291 | 340 | 389 |
| Tennis, singles (Taylor Code 420) (code 15690) | 8.0 | 229 | 286 | 343 | 400 | 457 |
| Tennis, general, competitive (code 15676) | 8.0 | 229 | 286 | 343 | 400 | 457 |
By duration
For the row “Tennis, singles (Taylor Code 420)” (8.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 114 | 143 | 171 | 200 | 229 |
| 30 min | 229 | 286 | 343 | 400 | 457 |
| 45 min | 343 | 429 | 514 | 600 | 686 |
| 60 min | 457 | 572 | 686 | 800 | 914 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Tennis, singles (Taylor Code 420): 8.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 286 kcal.
Which row is you?
The table separates tennis into four categories based on effort and setting. Doubles requires less court coverage, resulting in lower energy use. General moderate effort covers casual rallying and practice. Singles demands constant movement and quick direction changes across the whole court, requiring significantly more energy. General competitive play matches the demands of singles, reflecting the intense effort of a real match. Pick the row that best matches your current session. If you spend most of your time picking up balls rather than rallying, choose a lighter effort level.
What changes the real number
- Your skill level and movement efficiency, as beginners often use more energy chasing stray balls.
- The court surface, since clay or grass can change how you slide and push off.
- Your ratio of muscle to fat, which changes your baseline metabolic rate.
- The weather conditions, as playing in high heat increases your heart rate and perceived effort.
Practical tips
- Warm up your shoulders and ankles before stepping on the court to prevent sudden strains.
- Log only your active playing time, pausing your timer during long breaks between sets.
- Wear proper court shoes with lateral support to protect your joints during quick side steps.
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 elbow or shoulder that worsens when you swing.
- Sudden dizziness or extreme shortness of breath between points.
- A popping sensation in your calf or ankle followed by immediate swelling.
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.