How many calories do you burn playing golf? Generally, an average-weight person burns between 150 and 350 calories per hour playing golf, depending heavily on whether they walk or ride in a cart.
Golf is often seen as a relaxing sport, but it involves more physical activity than many people realize. Swinging a club, walking the course, and even carrying your bag all contribute to your total golf calorie expenditure. If you are looking to improve your fitness while enjoying the game, it’s good to know just how much energy you use. This article dives deep into the numbers, explores the key factors involved, and shows you how to maximize your burn.
The Basics of Energy Use on the Green
When we talk about burning calories, we are really talking about using energy. Your body needs energy just to exist—this is your basal metabolic rate. Any activity beyond resting adds to this total. Playing golf definitely adds to that total, especially if you embrace the walking side of the game.
Estimating Your Active Golfer Energy Burn
The amount of energy you use while golfing is highly personal. It relies on your weight, fitness level, and how intensely you play. We can use standard estimates to get a good idea.
A person weighing about 155 pounds (70 kg) can expect the following general energy burns for an 18-hole round:
| Activity Type | Estimated Calories Burned (18 Holes) |
|---|---|
| Walking Course (No Cart, Carrying Bag) | 1,000 – 1,500+ calories |
| Walking Course (No Cart, Pulling Bag) | 800 – 1,200 calories |
| Riding in a Golf Cart (Minimal Walking) | 400 – 600 calories |
| Playing Fast, Aggressively Walking | 1,300 – 1,600+ calories |
These numbers show a huge difference. Walking the course is where the real calorie work happens.
Deciphering Walking a Golf Course Calories
Walking is the most significant physical component of golf. A standard 18-hole course measures roughly 6,000 to 7,000 yards (about 3.4 to 4 miles). This distance, combined with the hilly terrain common on many courses, turns a casual stroll into a real workout.
Distance and Terrain Matter
The distance you cover is only part of the story. Walking uphill burns far more calories than walking on flat ground. If your course has significant elevation changes, your energy required for a round of golf increases notably.
For an average person, walking a flat mile burns around 80 to 100 calories. Since a round involves walking 3.5 to 4 miles, you get a baseline burn just from the steps.
However, golf walking isn’t a steady pace. You stop, start, and carry weight. This intermittent activity often elevates the burn rate higher than a simple steady walk.
Carrying vs. Pulling a Bag
This is a critical factor in golf calorie expenditure.
- Carrying a Bag: A standard 18-hole bag weighs between 25 and 40 pounds when fully loaded with clubs, balls, and water. Carrying this weight significantly boosts your calorie burn. You are working harder to stabilize your body and lift that weight repeatedly with every step.
- Pulling a Bag (Push Cart): Pulling or pushing a light cart reduces the strain on your back and shoulders. While you still burn calories walking, the addition of resistance from the cart is less taxing than carrying the weight directly on your shoulders.
Golf Cart vs Walking Calories: The Great Debate
The choice between riding and walking dramatically changes your fitness outcome for the round.
Riding in a golf cart saves your legs, but it cuts your calorie burn by half, or even two-thirds. When you ride, the primary energy used comes only from swinging the clubs, the brief walks to your ball, and standing up and sitting down.
Think of it this way: Walking is a form of aerobic exercise. Riding replaces that steady aerobic activity with short bursts of anaerobic effort (swinging).
Comparison Chart (155 lb Golfer, 18 Holes):
| Activity Mode | Average Steps Taken (Approx.) | Estimated Calorie Burn | Fitness Impact |
|---|---|---|---|
| Walking (Carrying Bag) | 10,000 – 14,000 | 1,100+ | High Aerobic |
| Walking (Push Cart) | 10,000 – 14,000 | 950+ | Moderate Aerobic |
| Riding in a Cart | 2,000 – 4,000 | 450 – 600 | Low / Minimal |
If your goal is maximizing golf fitness benefits, choosing to walk is essential. It provides consistent cardiovascular exercise.
Factors Affecting Golf Calorie Burn
The simple answer (150-350 calories per hour) is rarely the full story. Many variables change the total energy your body demands during a round.
Weight and Body Composition
Heavier individuals burn more calories doing the same activity. This is because it takes more energy to move a larger mass across the ground. If you weigh 200 pounds, you will naturally use more energy than someone weighing 130 pounds performing the exact same 18 holes. This principle applies across all types of golf physical activity level.
Swing Intensity and Frequency
How often and how hard you swing matters.
- Tee Shots: Driving the ball requires a powerful, explosive movement that uses large muscle groups.
- Practice Swings: If you take five practice swings before every shot, you are adding significant activity that doesn’t always count toward the game flow but definitely adds to the total energy cost.
- Range Time: If you spend time warming up on the practice range before the round, those swings contribute heavily to your overall daily golf calorie expenditure.
Course Conditions
Rough weather forces your body to work harder:
- Wind: Fighting strong headwinds increases the effort needed for every step and swing.
- Heat/Humidity: High temperatures force your body to expend more energy on cooling (sweating), increasing the overall metabolic rate golfing.
- Course Surface: Thick rough, soft sand, or muddy turf makes walking slower and more energy-intensive than walking on firm, dry fairways.
Player Skill Level
Surprisingly, skill level can affect calorie burn. A beginner might take more strokes, wander off course more often, and spend more time searching for lost balls, leading to more total steps and swings than an expert who plays quickly and efficiently. However, an expert swinging with maximum power on every shot might burn more energy per swing than a novice taking light, tentative swings.
Calculating Calories Burned Golfing: The Science Behind the Numbers
To get a more precise estimate, we rely on established formulas that use Metabolic Equivalents (METs).
What is a MET?
A MET is a measure of the energy cost of a physical activity. One MET equals the energy you use while sitting quietly. Different activities have different MET values.
MET Values for Golf Activities (Approximate):
| Activity | MET Value |
|---|---|
| Riding in a Golf Cart | 2.0 |
| Putting/Chipping | 2.5 |
| Light Walking (Fairway) | 3.0 |
| Driving/Swinging (Moderate Effort) | 3.5 – 4.0 |
| Walking, Carrying Own Bag (Hilly) | 5.0 – 6.5 |
The Formula
The standard way to calculate calories burned is using this formula:
$$\text{Calories Burned per Minute} = (\text{METs} \times \text{Body Weight in kg} \times 3.5) / 200$$
Example Calculation:
Let’s calculate the burn rate for a 170-pound golfer (about 77 kg) who is walking the course carrying their bag (assuming a MET value of 5.5 for this activity).
$$\text{Calories per Minute} = (5.5 \times 77 \times 3.5) / 200$$
$$\text{Calories per Minute} = 1480.25 / 200$$
$$\text{Calories per Minute} \approx 7.4 \text{ calories per minute}$$
If this golfer plays for 4.5 hours (270 minutes):
$$270 \text{ minutes} \times 7.4 \text{ cal/min} \approx 1,998 \text{ total calories}$$
This example shows how the energy required for a round of golf can easily top 1,500 or 2,000 calories for a dedicated walker of average weight over a long round on a tough course.
Maximizing Your Fitness While You Play
If you view golf as part of your exercise routine, you need to increase your golf physical activity level. Here are practical ways to boost your calorie burn without compromising your game quality (too much!).
1. Ditch the Cart—Always Walk
This is the single biggest way to increase your golf calorie expenditure. Commit to walking 18 holes. If the course is exceptionally hilly, consider a push cart rather than a motorized cart. You get the steps without the back strain.
2. Maintain an Active Posture
When riding in a cart, most golfers sit still. Get up during your partner’s turn. Walk ahead to the next shot area. Don’t sit back down until your ball is hit. These small movements add up over 4-5 hours. This increases your baseline metabolic rate golfing.
3. The Practice Element
Use the time between shots productively:
- Dynamic Stretching: Perform light leg swings or arm circles while waiting.
- Core Engagement: Even while standing, practice bracing your core slightly, mimicking the stability needed for a good swing. This maintains muscle activation.
4. Speed Up Play (Intelligently)
While slow play is frustrating, playing at a brisk, consistent pace ensures you are moving constantly. Rushing might lead to sloppy play, but maintaining a steady rhythm ensures continuous calorie burning rather than long periods of standing idle.
The Golf Fitness Benefits Beyond Calorie Burn
While counting calories is useful, the overall fitness impact of golf is significant, especially for aging athletes or those with sedentary jobs.
Cardiovascular Health
Consistent walking elevates your heart rate into the moderate activity zone (Zones 2 and 3 for most people). This improves heart health, blood pressure, and endurance over time. This is the primary golf fitness benefit derived from walking the course.
Strength and Flexibility
The rotational movement of the golf swing is fantastic for core strength, oblique muscles, shoulders, and hips. While the calorie burn is lower than the walking component, the specific muscle conditioning from hundreds of swings provides functional strength valuable in daily life.
Mental Well-being
The combination of light exercise and time spent outdoors in nature is proven to reduce stress hormones like cortisol. Lower stress levels indirectly support weight management and overall health, making golf a holistic activity.
Energy Required for a Round of Golf for Different Body Weights
To personalize the estimates, here is how body weight influences the burn rate for walking 18 holes (assuming a consistent pace and carrying a standard bag):
| Body Weight (Lbs) | Body Weight (Kg) | Estimated Calories Burned (18 Holes) |
|---|---|---|
| 130 lbs | 59 kg | 850 – 1,000 |
| 155 lbs | 70 kg | 1,000 – 1,250 |
| 180 lbs | 82 kg | 1,200 – 1,450 |
| 205 lbs | 93 kg | 1,400 – 1,700 |
Note: These figures represent a general estimate for walking on moderately challenging terrain.
Advanced Considerations in Golf Calorie Expenditure
For serious golfers or those training for fitness, further nuances come into play.
Hydration and Fueling
What you consume on the course affects your net burn. If you drink sugary sodas or eat heavy snacks, you might ingest more calories than you burned walking the first nine holes. Proper hydration (water) keeps your metabolic rate golfing high and prevents fatigue, allowing you to maintain a high golf physical activity level throughout the entire round.
The Role of Equipment
Modern equipment can influence effort. Lighter, stiffer shafts might allow for faster clubhead speed with less perceived effort, potentially slightly reducing the energy cost of the swing itself. Conversely, very heavy, older clubs might increase the strength component of the effort.
Frequently Asked Questions (FAQ)
Q: Does adding an electric trolley (buggy) change the calorie burn much compared to walking?
A: Yes, an electric trolley significantly reduces calorie burn compared to walking. While you still cover the distance, the trolley does the heavy lifting. The burn rate drops to a level similar to riding slowly in a cart, maybe slightly higher, as you still walk to and from the ball. It is much better than a motorized cart but far less effective than walking freely.
Q: How many calories do I burn just swinging the club, separate from walking?
A: The act of swinging itself burns calories based on intensity and duration. If you were stationary and only swung for an hour, the burn would likely be in the range of 200 to 350 calories, depending on your strength and effort level. However, this is rarely how golf is played.
Q: If I play only 9 holes, how many calories should I expect to burn?
A: A 9-hole round, assuming you walk and carry your bag, will roughly halve the 18-hole estimate. Expect to burn between 500 and 700 calories for 9 holes of committed walking. If you ride, the burn might drop to 200-300 calories.
Q: Can golf ever count as a high-intensity workout?
A: Rarely, under normal circumstances. Golf is generally considered a light-to-moderate intensity exercise. It becomes high intensity only if you sprint between shots, play in extreme heat, or significantly increase the effort during your swings while walking very hilly terrain consistently. For most players, it complements fitness but doesn’t replace dedicated cardio sessions.
Q: What is the best way to track my golf calorie expenditure?
A: The most reliable method is using a fitness tracker (watch or band) that measures heart rate during the round. Inputting your weight and the exact duration of the round into the watch’s specific “Golf” tracking mode often provides the most personalized data for your active golfer energy burn.