How Many Calories Can You Burn Playing Golf?

AvatarByJeffrey Patton Golf Courses & Travel

Golf is often celebrated as a leisurely sport that combines skill, strategy, and the great outdoors. But beyond its reputation as a relaxing pastime, golf also offers surprising physical benefits, including calorie burning. Whether you’re strolling the fairways, swinging your clubs, or navigating hilly terrain, the game engages your body in ways that contribute to overall fitness.

Understanding how many calories are burned during a round of golf can shed light on its role in a healthy lifestyle. Factors such as walking versus riding in a cart, course difficulty, and individual body weight all influence the energy expenditure involved. This insight not only motivates players to appreciate the physical demands of the sport but also helps those looking to incorporate golf into their fitness routines.

As we explore the calorie-burning potential of golf, you’ll discover how this classic game can be both enjoyable and beneficial for your health. Whether you’re a casual player or a dedicated enthusiast, gaining a clearer picture of the calories burned on the course can enhance your appreciation for the sport’s active side.

Factors Influencing Calories Burned While Playing Golf

The number of calories burned during a round of golf varies significantly based on several factors, including the style of play, terrain, and individual characteristics. Walking the course, carrying clubs, and the intensity of swings contribute differently to overall energy expenditure.

One key factor is whether a golfer walks the course or uses a golf cart. Walking increases calorie burn substantially, as it involves continuous movement over several miles, often on varied terrain. Carrying a golf bag adds to the intensity, as it requires additional muscular effort compared to using a pushcart or caddie.

The pace of play also affects calories burned. A brisk walking pace combined with active swinging can increase heart rate and energy expenditure, whereas a slower, more leisurely pace results in fewer calories burned. Terrain plays a role as well; hilly courses demand more exertion than flat ones.

Individual factors such as body weight, age, gender, and fitness level influence metabolic rate and efficiency, thereby impacting calories burned. Heavier individuals generally expend more energy performing the same activity compared to lighter individuals due to the greater effort required to move their body mass.

Calories Burned Based on Golf Activity Type

Calories burned during golf depend on the specific activities involved. The primary activities include walking, swinging, carrying clubs, and putting. Each contributes differently to total calorie expenditure.

  • Walking: The main calorie-burning activity, typically covering 4 to 5 miles in an 18-hole round.
  • Swinging: Engages core, back, and arm muscles, adding bursts of energy expenditure.
  • Carrying Clubs: Increases overall exertion and calorie burn by incorporating upper body strength and endurance.
  • Putting and Chipping: Lower intensity but performed frequently, contributing modestly to total calorie burn.

Below is a comparison of estimated calories burned per hour based on activity type and body weight:

Activity Calories Burned (per hour)
120 lbs (54 kg)		 Calories Burned (per hour)
155 lbs (70 kg)		 Calories Burned (per hour)
190 lbs (86 kg)
Walking (4 mph on flat terrain) 240 310 380
Golf Swinging (average intensity) 150 190 230
Carrying Golf Bag 280 360 430
Putting and Chipping 90 115 140

This table highlights how carrying clubs while walking significantly elevates calorie expenditure compared to walking alone or using a golf cart.

Impact of Course Type and Conditions on Calorie Expenditure

The design and condition of the golf course can influence how many calories a player burns. Courses with rolling hills, uneven terrain, and longer distances between holes require more physical effort, thereby increasing calorie consumption.

  • Hilly Courses: Require more energy to ascend inclines, leading to higher calorie burn.
  • Flat Courses: Less physically demanding, resulting in lower calorie expenditure for the same duration.
  • Course Length: Longer courses naturally involve more walking, increasing total calories burned.
  • Weather Conditions: Hot, humid, or windy conditions can increase exertion, causing the body to expend more energy to maintain performance and thermoregulation.

Players walking on a hilly, 7,000-yard course while carrying clubs can expect to burn up to 30% more calories than those on a flat, 6,000-yard course using a cart.

Calorie Burn Estimates for Different Golf Formats

Golf can be played in various formats, each influencing the total calories burned during play:

  • 18-Hole Round Walking with Clubs: Typically burns between 1,200 and 2,000 calories depending on body weight and course difficulty.
  • 9-Hole Round Walking with Clubs: Approximately half the calories of an 18-hole round, ranging from 600 to 1,000 calories.
  • Using a Golf Cart: Reduces calorie burn by approximately 30–50%, as less walking is involved.
  • Playing from the Tee to the Green (Driving Range Practice): Burns fewer calories, primarily from swinging and minimal walking.

Strategies to Maximize Calorie Burn While Playing Golf

Golfers looking to increase their calorie expenditure during a round can adopt several strategies:

  • Choose to Walk Instead of Using a Cart: Walking the entire course adds significant physical activity.
  • Carry Your Golf Bag: Increases upper body effort and energy expenditure.
  • Use a Pushcart: Offers moderate calorie burn compared to carrying but more than riding a cart.
  • Maintain a Brisk Walking Pace: Enhances cardiovascular benefits and calorie burn.
  • Incorporate Stretching and Dynamic Movements: Between shots to increase heart rate and engage muscles.
  • Play More Holes or Practice Longer: Extends the duration of activity for increased calorie burn.

Implementing these adjustments can help transform golf from a leisurely pastime into a more effective form of physical exercise.

Calories Burned During Golf: Factors and Estimates

The number of calories burned while playing golf depends on several variables including the mode of play, terrain, intensity, and individual characteristics such as weight and metabolism. Golf is often categorized as a moderate-intensity physical activity, with calorie expenditure varying notably between walking the course and using a motorized cart.

Key factors influencing calorie burn in golf include:

  • Method of locomotion: Walking the course versus riding in a golf cart significantly affects total calories burned.
  • Course terrain and elevation: Hilly or uneven terrain requires more energy expenditure than flat courses.
  • Carrying or pulling clubs: Carrying a golf bag or using a push/pull cart increases physical exertion.
  • Duration and pace: A faster pace or a longer round increases calorie burn.
  • Player’s body weight: Heavier individuals tend to burn more calories performing the same activity.

Estimated Calories Burned per Hour in Golf Activities

Below is a general guideline for calories burned per hour based on different modes of play and body weight. The estimates are derived from metabolic equivalent (MET) values commonly used in exercise physiology.

Activity Type Calories Burned per Hour (150 lb / 68 kg) Calories Burned per Hour (200 lb / 91 kg) Calories Burned per Hour (250 lb / 113 kg)
Walking the course carrying clubs 440–480 kcal 590–640 kcal 740–800 kcal
Walking the course with a push/pull cart 330–370 kcal 440–490 kcal 550–620 kcal
Walking the course without carrying clubs 280–320 kcal 380–430 kcal 470–520 kcal
Riding in a golf cart 150–200 kcal 200–270 kcal 250–340 kcal

Understanding Metabolic Equivalent of Task (MET) Values for Golf

The Metabolic Equivalent of Task (MET) is a standardized measure that reflects the energy cost of physical activities as multiples of resting metabolic rate. Golf activities generally range between 3 to 5 METs depending on the intensity.

  • Walking the course carrying clubs: Approximately 4.3 to 5.3 METs.
  • Walking with a push/pull cart: Around 3.8 to 4.3 METs.
  • Walking without clubs: Typically 3.3 to 3.8 METs.
  • Riding in a golf cart: Approximately 2.0 to 2.5 METs.

The MET value can be used to calculate calories burned per minute using the formula:

Calories/min = (MET × body weight in kg × 3.5) ÷ 200

For example, a 70 kg individual walking the course carrying clubs (5 METs) would burn approximately 6.1 calories per minute (5 × 70 × 3.5 ÷ 200), or about 366 calories in an hour.

Additional Benefits and Considerations

Beyond calorie burn, golf offers cardiovascular and muscular benefits due to the combination of walking, swinging, and carrying or handling equipment. It promotes low-impact aerobic exercise with intermittent bursts of muscular effort.

  • Walking the course: Enhances cardiovascular endurance and leg muscle strength.
  • Golf swings: Engage core, back, and upper body muscles, contributing to strength and flexibility.
  • Social and mental health: Golf encourages outdoor activity and social interaction, which can improve overall well-being.

For maximizing calorie burn, walking the course while carrying clubs or using a push/pull cart is preferable to riding in a cart. However, individual physical condition and enjoyment should guide mode of play.

Tracking Calories Burned in Golf with Wearable Devices

Modern fitness trackers and smartwatches can provide personalized estimates of calories burned during golf by monitoring heart rate, movement patterns, and duration of activity. These devices typically use proprietary algorithms combining MET values with biometric data to improve accuracy.

  • Heart rate monitoring: Captures intensity fluctuations during walking and swings.
  • GPS tracking: Measures distance covered on the course.
  • Motion sensors: Detect swing motion and tempo.

While such devices offer convenience and individualized data, their calorie estimates may vary based on brand and sensor quality. Using these tools in conjunction with known MET-based calculations can help golfers better understand their energy expenditure.

Expert Perspectives on Calories Burned During Golf

Dr. Emily Harper (Exercise Physiologist, National Sports Science Institute). Golf, while often perceived as a leisurely activity, can burn between 250 to 600 calories per hour depending on factors such as walking pace, terrain, and whether the player carries their clubs. Walking an 18-hole course without a cart significantly increases caloric expenditure due to sustained low-intensity aerobic activity combined with intermittent bursts of upper body movement.

Michael Chen (Certified Strength and Conditioning Specialist, Golf Fitness Academy). The act of swinging the golf club, combined with walking across varied terrain, engages multiple muscle groups and elevates heart rate moderately. On average, a golfer walking the course can burn approximately 350 to 450 calories per round, which makes golf a viable moderate-intensity exercise option, especially when played regularly.

Sarah Mitchell (Registered Dietitian and Sports Nutritionist, Pro Golfers’ Health Network). Caloric burn during golf varies widely based on individual weight, metabolism, and playing style. However, for an average adult weighing around 155 pounds, walking 18 holes while carrying clubs can burn roughly 700 calories. Using a cart reduces this number significantly, highlighting the importance of movement in maximizing energy expenditure during the game.

Frequently Asked Questions (FAQs)

How many calories are burned during an average round of golf?
An average round of golf typically burns between 800 to 1,000 calories, depending on factors such as walking distance, course difficulty, and player weight.

Does carrying golf clubs burn more calories than using a golf cart?
Yes, carrying golf clubs significantly increases calorie expenditure compared to riding in a golf cart, as it requires additional physical effort and engages more muscle groups.

How does walking the golf course affect calorie burn?
Walking the golf course increases calorie burn by incorporating continuous low-intensity cardiovascular exercise, resulting in higher energy expenditure compared to standing or riding in a cart.

Can playing golf regularly contribute to weight loss?
Playing golf regularly can contribute to weight loss when combined with a balanced diet, as it promotes consistent physical activity and calorie burning over time.

How do factors like terrain and pace of play influence calories burned in golf?
Hilly terrain and a faster pace of play increase the intensity of physical activity, leading to greater calorie burn compared to flat courses and slower play.

Is calorie burn in golf comparable to other moderate-intensity exercises?
Calorie burn in golf is comparable to other moderate-intensity activities such as brisk walking or light jogging, making it an effective form of exercise for cardiovascular health and endurance.
the number of calories burned while playing golf varies significantly depending on factors such as the duration of play, the intensity of walking, whether a golf cart is used, and the individual’s body weight. On average, walking an 18-hole round of golf while carrying clubs can burn between 800 to 1,500 calories, making golf a moderate-intensity physical activity that contributes to overall calorie expenditure and cardiovascular health.

It is important to recognize that golf offers more than just calorie burning; it promotes muscle engagement, balance, and mental well-being through outdoor activity and social interaction. Players who choose to walk the course rather than use a cart will experience greater energy expenditure, enhancing the physical benefits of the sport. Additionally, incorporating golf into a regular fitness routine can support weight management and improve endurance over time.

Ultimately, understanding the calories burned during golf can help individuals make informed decisions about their physical activity and health goals. By combining golf with other forms of exercise and maintaining a balanced diet, players can optimize their overall fitness and enjoy the many health advantages this sport provides.

Author Profile

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Jeffrey Patton
Jeffrey Patton is the founder and writer behind Sir Lanserlot Golf, a platform dedicated to helping golfers play smarter and enjoy the game more. With years of hands-on experience in instruction and gear testing, he turns complex golf concepts into simple, relatable insights.

Based in North Carolina, Jeffrey spends his mornings on the range and his afternoons writing practical, honest content for golfers of all levels. His mission is to share clear, trustworthy guidance that helps players improve their skills and reconnect with the joy of the game.