Badminton Calories Burned Calculator
Calculate how many calories you burn while playing badminton. From casual games to competitive matches, find out the fitness benefits of this fun racquet sport!
How Many Calories Does Badminton Burn?
Badminton burns between 300-800 calories per hour, depending on your playing intensity, body weight, and skill level. According to a systematic review published in the International Journal of Environmental Research and Public Health, badminton not only burns calories but also provides comprehensive health benefits across physical, mental, and social domains. For a 150-pound person, a competitive badminton match can burn approximately 450-550 calories per hour while improving cardiovascular fitness, agility, and coordination.
Badminton Intensity Levels & Calorie Expenditure
Based on research from ResearchGate studies and metabolic equivalent (MET) values, here are the different badminton intensity levels:
- Recreational/Social Play (4.5-5.5 METs): Casual doubles game, beginner level, frequent pauses, focus on fun rather than competition
- Regular Play (5.5-7.0 METs): Consistent singles or doubles with moderate effort, intermediate skill level, regular rallies
- Competitive Play (7.0-8.5 METs): Advanced singles, organized competitive matches, sustained high-intensity rallies
- Professional/Elite Level (8.5-10.0 METs): Tournament-level play, maximum effort, highly skilled movement patterns, minimal rest periods
According to research published in MDPI, even recreational badminton players experience heart rate peaks of 80-85% of maximum during rallies, making it an excellent high-intensity interval training (HIIT) workout, even for casual players!
Badminton Calorie Burn Chart
| Duration | Recreational (5.0 MET) |
Regular (6.5 MET) |
Competitive (8.0 MET) |
Elite (9.5 MET) |
|---|---|---|---|---|
| 30 minutes | 115-150 calories | 150-195 calories | 185-240 calories | 220-285 calories |
| 45 minutes | 170-225 calories | 225-290 calories | 275-360 calories | 330-430 calories |
| 60 minutes | 230-300 calories | 295-385 calories | 365-480 calories | 435-570 calories |
| 90 minutes | 345-450 calories | 445-580 calories | 550-720 calories | 655-855 calories |
Calories Burned by Player Weight (60 minutes of play)
| Player Weight | Recreational Play | Regular Play | Competitive Play | Elite Play |
|---|---|---|---|---|
| 125 lbs (57 kg) | 240 calories | 310 calories | 380 calories | 455 calories |
| 150 lbs (68 kg) | 285 calories | 370 calories | 455 calories | 540 calories |
| 175 lbs (79 kg) | 335 calories | 435 calories | 535 calories | 635 calories |
| 200 lbs (91 kg) | 380 calories | 495 calories | 610 calories | 725 calories |
Formula for Calculating Badminton Calories Burned
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 4.5-10.0 (based on badminton intensity level)
- Weight: Your body weight in kilograms
- Duration: Badminton playing time in minutes
- 3.5: Standard metabolic factor
Calorie Burn by Badminton Game Type
According to research studies, different types of badminton play offer unique calorie-burning potential:
- Singles Play (7.0-9.5 METs): Highest calorie burn due to covering the entire court; requires maximum movement, explosive lunges, and minimal rest between points
- Doubles Play (5.0-7.0 METs): Moderate calorie burn with shared court coverage; involves more upper body power and quick reactions but less court movement
- Drills & Training (6.0-8.0 METs): Focused practice with repeated movements; consistent intensity with specific skill development and variable rest periods
- Mixed Doubles (5.5-7.5 METs): Balanced gameplay with tactical positioning; requires strategic movement and communication with moderate-to-high intensity rallies
Badminton Benefits
According to research on badminton and cognitive health, this sport provides exceptional brain benefits:
- Improved Executive Function: Badminton demands rapid decision-making, strategic planning, and constant adaptation to opponent moves, enhancing executive cognitive abilities
- Enhanced Processing Speed: The sport’s fast pace trains the brain to process visual information quickly, improving neural pathway efficiency and reaction times
- Reduced Dementia Risk: Regular badminton play has been associated with lower rates of cognitive decline and dementia in older adults, likely due to its unique cognitive-physical demands
- Better Spatial Awareness: Tracking the shuttlecock through three-dimensional space enhances spatial cognition and attention distribution abilities
A study cited in ResearchGate publications found that badminton players showed greater improvements in executive function compared to running, cycling, or weightlifting, suggesting its unique combination of aerobic exercise and rapid cognitive processing offers superior brain benefits!
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References
- Oishi, A., & Yamasaki, T. (2024). Benefits of Badminton for Preventing Cognitive Decline and Dementia. Encyclopedia, 4(2), 984-996. https://doi.org/10.3390/encyclopedia4020063
- Cabello-Manrique, D., Lorente, J. A., Padial-Ruz, R., & Puga-González, E. (2022). Play Badminton Forever: A Systematic Review of Health Benefits. International Journal of Environmental Research and Public Health, 19(15), 9077. https://doi.org/10.3390/ijerph19159077
- Patterson, Stephen & Pattison, John & Legg, Hayley & Gibson (nee Knowles), Ann-Marie & Brown, Nicola. (2016). The impact of badminton on health markers in untrained females:. Journal of Sports Sciences. 35. 1-9. 10.1080/02640414.2016.1210819.
- 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.
