Golf Calories Burned Calculator
Calculate how many calories you burn while playing golf based on official MET values from the Compendium of Physical Activities.
How Many Calories Does Golf Burn?
Golf burns between 200-600 calories per hour, depending on whether you walk or use a cart, carry your clubs, and course terrain. According to research published in PMC, golf provides moderate-intensity physical activity that enhances cardiovascular, respiratory and metabolic health. For a 150-pound person, walking and carrying clubs for 18 holes (approximately 4-5 hours) can burn around 1,200-1,500 calories while developing strength, balance, and coordination through its unique combination of walking and skilled movements.
Golf Intensity Levels & Calorie Expenditure
Based on research from the Compendium of Physical Activities and metabolic equivalent (MET) values, here are the different golf intensity levels:
- Golf with Power Cart (3.5 METs): Using a motorized cart between shots, minimal walking, regular swing activity
- Golf, General (4.5 METs): Mixed walking and occasional cart use, carrying or pulling clubs some of the time
- Golf Walking, Pulling Clubs (4.5 METs): Walking the entire course while using a pull cart for clubs, continuous moderate activity
- Golf Walking, Carrying Clubs (4.3 METs): Walking the entire course while carrying your golf bag, higher energy expenditure through load bearing
- Miniature Golf/Driving Range (3.5 METs): Standing and walking short distances, repetitive swing practice with minimal sustained cardio activity
According to research published in Science Direct, golfers typically walk 4-8 miles during an 18-hole round depending on the course layout and their shot accuracy, achieving 11,245 to 16,667 steps, which well exceeds the recommended daily 7,500-10,000 steps for health benefits!
Golf Calorie Burn Chart
| Duration | Power Cart (3.5 MET) |
Walking, Pulling Clubs (4.5 MET) |
Walking, Carrying Clubs (4.3 MET) |
Driving Range (3.5 MET) |
|---|---|---|---|---|
| 30 minutes | 80-105 calories | 100-135 calories | 95-130 calories | 80-105 calories |
| 1 hour | 160-210 calories | 200-270 calories | 190-260 calories | 160-210 calories |
| 2 hours | 320-420 calories | 400-540 calories | 380-520 calories | 320-420 calories |
| 4 hours (18 holes) | 640-840 calories | 800-1080 calories | 760-1040 calories | N/A |
Calories Burned by Golfer Weight (18 holes, approximately 4 hours)
| Golfer Weight | Power Cart | Walking, Pulling Clubs | Walking, Carrying Clubs |
|---|---|---|---|
| 125 lbs (57 kg) | 665 calories | 855 calories | 815 calories |
| 150 lbs (68 kg) | 795 calories | 1025 calories | 980 calories |
| 175 lbs (79 kg) | 930 calories | 1195 calories | 1140 calories |
| 200 lbs (91 kg) | 1060 calories | 1365 calories | 1305 calories |
Formula for Calculating Golf Calories Burned
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 3.5-4.5 (based on golf intensity level)
- Weight: Your body weight in kilograms
- Duration: Golf playing time in minutes
- 3.5: Standard metabolic factor
Calorie Burn by Golf Activity Type
According to research published in Science Direct, different types of golf activities offer unique calorie-burning potential:
- Driving Range Practice (3.5 METs): Moderate calorie burn through repetitive swinging, short walking distances, and frequent pauses between shots
- Short Game Practice (3.8 METs): Slightly higher energy expenditure with more frequent movement between stations, bending, and varied intensity shots
- Par 3 Course (4.0 METs): Higher activity level with more frequent walking between holes, typically shorter total distance but more shots per mile walked
- Tournament Play (4.8 METs): Increased energy expenditure due to added psychological stress, competitive focus, and potentially faster pace of play
- Hilly Course Walking (5.0 METs): Maximum calorie burn with elevation changes, challenging terrain, and increased cardiovascular demand
Golf Health Benefits
According to research published in PMC, golf provides exceptional health benefits:
- Cardiovascular Health: Walking 18 holes improves heart health by lowering LDL cholesterol, reducing blood pressure, and enhancing heart rate variability for better cardiac function
- Longevity: Regular golfers show significantly lower mortality rates (up to 40% reduction) compared to sedentary individuals, potentially adding 5 years to life expectancy
- Mental Wellbeing: Golf’s combination of nature exposure, social interaction, and achievement satisfaction increases serotonin levels and reduces anxiety and depression markers
- Balance and Mobility: The rotational aspects of the golf swing improve core strength, balance, and functional mobility, particularly beneficial for older adults
According to research published in Science Direct, golfers who walk the course regularly demonstrate improved glucose metabolism, with blood glucose levels dropping by 20-30% during a round, creating lasting metabolic benefits that persist for up to 24 hours after play!
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References
- Murray, A. D., Daines, L., Archibald, D., Hawkes, R. A., Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2016). The relationships between golf and health: A scoping review. British Journal of Sports Medicine, 51(1), 12. https://doi.org/10.1136/bjsports-2016-096625
- Kanwar, K. D., Moore, J. L., Hawkes, R., & Salem, G. J. (2021). Golf as a physical activity to improve walking speed and cognition in older adults: A non-randomized, pre-post, pilot study. Mental Health and Physical Activity, 21, 100410. https://doi.org/10.1016/j.mhpa.2021.100410
- Schulze, C. (2019). Effect of playing golf on children’s mental health. Mental Health & Prevention, 13, 31-34. https://doi.org/10.1016/j.mhp.2018.11.001
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
