Badminton fitness

See what your weekly games add up to.

Your details

1 hr of badminton, social

340 kcal

extra over resting, for your weight; add age, sex and height to personalise

Total, including what you burn at rest403 kcal
Your resting burn over that time64 kcal (1,529 kcal a day)
Effort for you (corrected METs)6.3 METs, against 5.5 for the standard 3.5 ml/kg/min
Personalised withaverage adult figures (add age, sex and height)
Effort level5.5 METs, moderate
Each week (2 sessions)679 kcal on top of resting
Counts towards your 150 weekly minutes120 minutes

The headline is the extra energy the activity used on top of what you would burn resting, which is the part that counts against food. Figures use the 2024 Compendium corrected METs and can be 20% out either way; fitness, technique and how hard you go all move them.

The working

Two hours a week of social badminton

Social badminton is 5.5 METs. The standard sum is METs × 3.5 × kg ÷ 200 per minute, so at 11 st (69.9 kg) 1 hour uses 403 kcal in total. About 64 kcal of that you would have burned resting anyway (Harris-Benedict for an average 40 year old, 170 cm), leaving 340 kcal extra. Two sessions give 120 moderate minutes, most of the guideline.

Add your sex, age and height to personalise it. The 2024 Compendium corrects each MET for your own resting rate, so the extra kcal shifts a little: a shorter, older woman burns less at rest, so more of the total counts as extra.

Match play

Much harder

Competitive badminton is 9.0 METs, among the hardest racket sports, with constant lunges and jumps.

Common niggles

Prevention

Warm up ankles and calves
Good court shoes with grip
Build up lunges gradually
Rest a sore Achilles straight away

Read with care

What this cannot tell you

Waiting for a courtCount only playing time.
Shuttle chasingGood players move less for the same rally.
AchillesSudden calf or heel pain needs prompt advice.

Questions

Common questions

Is badminton good exercise?

Yes. Social games are moderate and matches are vigorous.

How many calories does badminton burn?

About 380 kcal an hour socially and over 600 in a match for an 11 stone adult.

Is badminton good for older adults?

Doubles is a sociable way to stay active and quick on your feet.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.