About 500 kcal burned in one hour of padel
The Aspetar Sports Medicine Journal gives an estimate of around 500 kcal per hour for a 70 kg player. The review also notes that energy expenditure in padel is still not widely documented. This figure should therefore be treated as an estimate that varies depending on body weight, playing intensity and the amount of time actually spent exercising.
A study published in Science & Sports in 2011 followed 12 high-level male players during simulated matches. Their average oxygen consumption remained below 50% of the VO2 max measured in the laboratory, while their average heart rate reached around 74% of maximum heart rate. Padel alternates short bursts of effort, movement, strokes and recovery periods, which means that a one-hour court booking does not equal sixty minutes of continuous exercise.
Tennis, badminton and squash vary widely depending on intensity
The 2024 Adult Compendium of Physical Activities, a reference used to compare the energy expenditure of hundreds of activities, shows how much intensity affects the result. For a 70 kg person, one hour of table tennis represents around 280 kcal. Badminton is estimated at roughly 385 kcal during recreational play and can exceed 600 kcal at competitive intensity. In tennis, estimates range from around 475 to 560 kcal depending on intensity. Squash comes in at about 510 kcal during general play, with figures approaching 840 kcal during particularly intense exercise.
These figures explain why two people playing the same sport can record very different results. Harvard Health, for example, estimates that a person weighing just over 70 kg burns around 500 kcal during one hour of tennis. A study on pickleball measured an average expenditure of close to 350 kcal over one hour among the participants studied. Body weight, playing level, rally length and recovery time all influence these estimates.
90 minutes of padel: around 675 to 750 kcal for a 70 kg player
A 70 kg player can reach around 675 to 750 kcal over 90 minutes if the intensity remains comparable to the estimate of 450 to 500 kcal per hour. A heavier player burns more energy at a similar level of effort, while longer breaks reduce the total. Smartwatches and fitness trackers can be useful for comparing your own sessions, but they do not replace metabolic measurements carried out in a laboratory.
Lithuanian player Ligita Motiejauskaite explained in an interview published by the International Padel Federation that physical demands vary depending on how the sport is played and the player’s level.
Racket sports are generally very demanding, both physically and mentally. Padel allows you to have fun while staying active.
For a 70 kg player, around 450 to 500 kcal per hour of padel is therefore a credible estimate. A relaxed game may fall below that range, while a high-intensity match may exceed it. This energy expenditure can contribute to overall energy balance, but on its own it cannot predict weight loss.
