Padel: how many calories do you burn per match?

One hour of padel burns an average of 400 to 600 calories, more than an easy jog and almost as much as a vigorous cycling session. In an intense 90-minute match, expenditure can rise to 900 kcal. This figure mainly depends on your weight, playing level and the pace of rallies. A hybrid sport between tennis and squash, padel combines explosive efforts with long aerobic phases, making it a serious ally for losing weight without getting bored. Here are the figures in detail and the ways to burn more.

 

Contents

• Padel: how many calories are burned per hour of play?

• What factors affect calorie expenditure in padel?

• Padel, tennis, squash: which sport burns the most calories?

• 3 ways to maximise calorie expenditure in padel

• Frequently asked questions

Padel: how many calories are burned per hour of play?

It is impossible to give a single figure that applies to everyone: calorie expenditure in padel depends on too many individual factors. However, field feedback agrees on a broad range of 400 to 600 calories per hour for a player weighing around 70 kg playing at moderate intensity. Over a longer format, such as a three-set match lasting an hour and a half, total expenditure can reach 700 to 900 kcal, equivalent to a running session of the same duration. This burn is explained by the very nature of padel: the average heart rate during a rally is around 120 to 140 beats per minute, a heart-rate zone in which the body continues to draw efficiently on its reserves while engaging all muscle groups in the lower and upper body.

What factors affect calorie expenditure in padel?

Three factors explain most of the differences observed from one player to another.

Player weight and body type

The higher the body mass, the more energy is required for the muscular effort needed to move and hit the ball. At the same intensity, an 85 kg player will mechanically expend more calories than a 60 kg player. Sex and body composition also play a role, with muscle mass directly influencing metabolism during exercise.

Playing intensity and technical level

An advanced player stringing together volleys, smashes and explosive movements burns significantly more than a beginner who favours slow rallies from the back of the court. Technical level directly affects the pace of the match: the faster and more contested the rallies, the higher the energy expenditure.

Match duration and format

A quick match in two straight sets does not place the same demands on the body as a three-set match with a tie-break. The longer the session lasts, the greater the total calorie expenditure, even if average intensity decreases slightly towards the end due to fatigue.

Padel, tennis, squash: which sport burns the most calories?

Squash remains the most calorically demanding racket sport, driven by a compact court that requires constant reactions to rebounds. Padel is a step below, but compensates with a much gentler impact on the joints: fewer jumps and sudden changes of direction than on a squash court. This is indeed one of the many cardiovascular health benefits of padel: real energy expenditure, without the physical strain that often limits regular participation in other more intense sports.

3 ways to maximise calorie expenditure in padel

Increasing the pace of rallies

Coming up to the net more often, varying the tempo and limiting purely defensive rallies naturally increases cardiovascular effort. Regularly working on targeted padel drills builds explosiveness, helping you sustain higher intensity over the course of a full match.

Playing several sets without downtime

Reducing breaks between points and side changes keeps your heart rate in an active burning zone. Good physical conditioning for padel makes it possible to maintain this intensity throughout the entire match, without a drop in pace caused by fatigue as early as the second set.

Equipping yourself to move more freely

A racket that is too heavy or poorly balanced slows down movement and limits acceleration. Choosing a model suited to your level from our selection of padel rackets helps maintain sharp footwork from the first to the last point, without compromising on forearm comfort.

Frequently asked questions

Does padel really help you lose weight?

Yes, provided you play regularly: one to two one-hour sessions per week already represent 800 to 1200 calories burned, a volume comparable to two running sessions. Combined with a balanced diet, padel is an effective tool for weight loss, with the advantage of a fun format that makes it easier to stay consistent over time.

How many calories do you burn playing doubles vs singles in padel?

Padel is played almost exclusively in doubles, which reduces the space each player has to cover compared with singles tennis. However, hourly expenditure remains comparable thanks to the intensity of rallies at the net, although a player who covers more of the court during baseline phases will logically expend slightly more.

Does padel build as much muscle as it works the cardio?

Padel works both the cardiovascular system, through intermittent effort, and the muscles of the legs, arms and core, through footwork, shots and changes of direction. This dual demand explains the high calorie expenditure of a sport perceived as accessible and easy on the joints.

How many times a week should you play for a noticeable effect on weight?

Two to three one-hour sessions per week are enough to see effects on body composition within a few weeks, provided you maintain genuine playing intensity rather than purely recreational rallies. Consistency takes prime over the isolated intensity of a single occasional session.

Summary

Padel is therefore a sport with high calorie expenditure, comparable to a vigorous running session, while remaining accessible to beginners and experienced players alike. To turn every session into a real weight-loss ally, equipment plays an underestimated role: a racket suited to your level and body type directly changes your ability to increase the pace on court.