Golf walking calories

See roughly how much energy walking a round of golf uses, and the steps it adds.

Your details

18 holes on foot

1,262

kcal

Extra over resting1,007 kcal
Distance walked (typical for 18 holes)5.0 miles (8.0 km)
Steps11,421
Your resting burn over that time255 kcal (1,530 kcal a day)
Effort for you (corrected METs)4.9 METs, against 4.3 for the standard 3.5 ml/kg/min
Personalised withage 40, height 170 cm
Rounds a week: 1240 moderate minutes, past the 150 a week the UK CMOs suggest; 1,007 kcal a week over resting

The Compendium lists pulling a trolley at 5.3 METs and carrying at 4.3, because trolley golfers walk faster between shots. Either way an 18 hole round is a proper walk.

The working

Four hours carrying

The Compendium puts walking golf while carrying clubs at 4.3 METs, corrected for your own resting rate. At 11 st and 5 ft 7 in with average adult figures, 4 hours uses about 1,262 kcal, 1,007 of it over resting. Walking about 5 miles is roughly 11,400 steps. One round a week is 240 moderate minutes, past the 150 the UK Chief Medical Officers suggest.

Carry or trolley

A curious finding

The Compendium lists pulling a trolley higher (5.3 METs) than carrying (4.3). Studies of real rounds suggest trolley golfers walk more briskly between shots. Either way, your back may prefer the trolley.

Healthy golf

Small things

Warm up with a few swings and a brisk walk
Take water and a snack for the back nine
Sun cream and a hat in summer
Golf counts towards your weekly activity

Read with care

What this cannot tell you

Buggy roundsRiding a buggy uses far less energy.
Course lengthDistances vary; add yours for better steps.
Back painPersistent pain after rounds is worth a physio check.

Questions

Common questions

How many calories does 18 holes of golf burn?

Often 1,000 to 1,500 kcal walking, depending on weight and time.

How far do you walk in 18 holes?

Usually 4 to 6 miles.

How many steps is a round of golf?

About 10,000 to 14,000 for 18 holes walked.

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.