How Many Calories Does Padel Burn? (Based on UK Player Data)

By Gary, founder of RacketRise. The fitness case for padel — with actual numbers.

Last Updated: May 2026

Quick Summary

• 400–600 calories per 60-minute session for a 70–80kg adult
• Competitive play: up to 700 cal/hr — equivalent to moderate running
• Comparable to tennis, higher than cycling or walking
• Interval-style effort — short high-intensity bursts elevate metabolism
• 3 sessions/week creates a meaningful deficit for weight management

Quick Answer: Padel burns approximately 400–600 calories per 60-minute session for an average adult (70–80kg). Competitive or high-intensity padel can reach 600–700 calories per hour. The figures are broadly comparable to singles tennis and significantly higher than casual cycling or walking. Padel's interval-style effort pattern is particularly effective for cardiovascular fitness.

Calorie Burn by Body Weight and Intensity

Calorie burn scales with body weight — a heavier person expends more energy for the same movement. Here are estimates for a 60-minute padel session:

Estimates based on MET (Metabolic Equivalent of Task) values for racket sports. Padel MET is approximately 5.0–7.5 depending on intensity.

Why Padel Burns Calories Effectively

Multi-Directional Movement

Tennis involves a lot of lateral movement along a baseline. Padel on a smaller court requires movement in all directions — forwards, backwards, sideways, and the backwards-into-the-wall defensive moves unique to padel. This multi-directional loading engages more muscle groups than sports with linear movement patterns.

The Interval Effect

Padel is naturally interval-format exercise:

• Point duration: 4–12 seconds of high-intensity effort
• Recovery between points: 15–25 seconds
• Changeover (every 6 games): 90 seconds

This pattern — short maximal effort, brief recovery — closely mirrors high-intensity interval training (HIIT), which research consistently shows elevates both calorie burn during exercise and metabolic rate for hours afterwards (the "afterburn" or EPOC effect).

Continuous Doubles Play

In doubles padel, all four players are moving simultaneously. Unlike sports where you wait for the ball to come back to you, padel's small court and the angles created by wall play mean you're constantly adjusting position even when not hitting. There is very little standing still.

Heart Rate Data

Wearable data from padel players (Garmin, Apple Watch, Polar) typically shows:

• Average heart rate: 130–155 bpm during competitive club padel
• Peak heart rate: 170–185 bpm on extended rallies or sprint retrievals
• Time in fat-burning zone (60–70% max HR): significant, particularly between points

Padel vs Other Sports: Calorie Comparison

Padel sits comfortably alongside running and singles tennis in terms of calorie expenditure — and significantly above the recreational options many people default to.

Padel for Weight Loss: What the Research Suggests

A 2019 study published in the Journal of Human Kinetics compared physiological responses in padel vs tennis players during match play. Key findings:

• Padel players averaged heart rates equivalent to moderate-to-vigorous intensity exercise
• Lactate (a proxy for effort) peaked during extended wall-play rallies
• Perceived exertion was lower in padel than tennis for the same physiological effort — padel players felt they were working less hard than they actually were, which supports adherence

The implication for weight loss: padel is sufficiently intense to create meaningful calorie deficits, but enjoyable enough that players are more likely to do it consistently than grinding a treadmill.

The 3-Session Rule

For weight management, frequency matters as much as intensity. Playing padel three times per week (total: 1,200–1,800 kcal/week from padel alone, before dietary factors) is a sustainable and social approach to maintaining a calorie deficit. This is much easier to sustain than solo gym sessions because of the inherent social accountability — your court is booked, your three friends are waiting.

Practical Considerations

Beginners Burn Fewer Calories Initially

When you start padel, you'll spend time stopping, picking up balls, and taking longer between points. This reduces the total calorie burn in the early weeks. As you improve, points become longer and faster, and you spend less time paused — calorie burn naturally increases as skill improves.

Hydration at Padel

Because padel involves more continuous movement than many beginners expect, hydration matters:

• Bring at least 500ml of water per 60-minute session
• In warm weather, 750ml–1L is more appropriate
• Electrolyte drinks (not just water) help in sessions exceeding 90 minutes

Heart Rate Monitors for Accurate Tracking

Wrist-based heart rate monitors (Apple Watch, Garmin, Fitbit) are generally accurate enough for padel. Chest strap monitors (Polar H10, Wahoo TICKR) are more precise. Both will give you a good read of actual calorie expenditure based on your personal heart rate data.

Related Articles

• Is Padel a Good Workout?
• Is Padel Hard on Knees?
• Padel for Over 50s in the UK
• How Long Does a Padel Match Last?

Frequently Asked Questions