What is the average number of calories burned playing golf? On average, you can burn between 150 to 350 calories per hour playing golf, depending heavily on whether you walk or ride in a cart, and how much physical effort you put into swinging and walking the course.
Golf is often seen as a relaxed sport. However, moving around a large course and swinging clubs repeatedly burns more calories than many people think. This guide breaks down the golf activity calorie burn in detail. We look at all the moving parts that change your energy expenditure playing golf.
Deciphering Golf Calorie Expenditure
The total golf calorie expenditure is not fixed. It changes based on several key factors. Think of it like this: a slow walk uses less energy than a brisk walk. The same idea applies to golf.
Your body burns calories just by existing—this is your Basal Metabolic Rate (BMR). When you play golf, you add the calories used for the activity itself. To get a clear picture of how much energy you use, we must look at the variables.
Factors Affecting Golf Calorie Burn
Many things change how many calories you burn during a round. Grasping these helps you estimate your own burn more accurately.
Walking vs. Riding
This is the biggest factor. Walking a full 18-hole course is a real workout. Riding in a cart saves a lot of effort.
- Walking: You cover miles of uneven terrain. You swing your arms and legs repeatedly. This dramatically boosts your burn.
- Riding: You sit most of the time. You only walk short distances between your ball and the cart, and from the cart to the green.
Body Weight
Heavier people naturally burn more calories doing the same activity. More mass requires more energy to move around the course. A 200-pound person burns more energy walking than a 130-pound person doing the exact same walk.
Course Terrain and Conditions
Playing on hilly terrain means climbing slopes constantly. This makes the calories burned walking golf course go way up. Walking on firm ground is easier than walking through thick, wet rough. High heat and humidity also make your body work harder to cool down, increasing the burn.
Swing Intensity and Speed
How hard you swing matters. If you swing with maximum effort on every drive, you use more energy than someone who takes gentle, easy swings. Your body uses extra energy during the powerful rotation of the golf swing itself.
Duration of Play
A quick 9 holes takes less time and burns fewer calories than a slow 18-hole round that takes five hours. Duration is a direct multiplier of effort.
Estimating Calories Burned Walking Golf Course
Walking is the key to maximizing your calorie burn in golf. An 18-hole round often covers between 4 to 6 miles, depending on the course layout.
Average Calorie Burn Rates (Per Hour)
The chart below gives general estimates for a person weighing about 155 pounds (70 kg).
| Activity | Weight (lbs) | Est. Calories Burned per Hour |
|---|---|---|
| Golfing with Cart | 155 | 150 – 200 |
| Golfing Walking, Light Pace | 155 | 250 – 300 |
| Golfing Walking, Brisk Pace | 155 | 320 – 380 |
| Brisk Walking (No Clubs) | 155 | 300 – 350 |
(Note: Carrying your bag will put you at the higher end of these estimates.)
Comparing Golf vs Walking
If you ride a cart, your activity is mostly light walking and standing. If you walk, your activity is closer to moderate exercise.
Comparison golf vs walking shows a clear difference. Pure, continuous brisk walking burns more than walking while stopping often to play shots. However, walking 18 holes while carrying your bag often burns as many calories as walking 4 to 5 miles continuously without stopping.
The Impact of Carrying Your Bag
Carrying your golf bag significantly alters your golf activity calorie burn. A standard 18-hole set of clubs weighs about 30 to 40 pounds when fully loaded with balls and water.
Carrying this weight requires your core, back, and legs to work much harder with every step you take. This load forces your heart rate up slightly higher than walking without a bag.
- Walking with a Push Cart: This is a great middle ground. You save the strain on your shoulders and back but still get the cardiovascular benefit of walking. The burn is only slightly lower than carrying.
- Walking with a Caddie/Pull Cart: This mimics the calorie burn of riding a cart but keeps you moving slowly between shots.
Golf Cart vs Walking Calories: A Look at the Numbers
The difference between using a cart and walking is substantial over 18 holes.
Example Scenario (18 Holes, Average Course Distance)
Imagine a 5-hour round of golf.
- Riding the Cart: You might walk 1.5 miles total. Your calorie burn might be around 800–1000 calories total for the 5 hours (including the energy used for swinging).
- Walking the Course: You walk 5 miles. Your total calorie burn could easily reach 1,500–2,000 calories for the same 5 hours.
This shows that walking can nearly double your energy expenditure playing golf compared to riding. For those looking to use golf for fitness, walking is the clear choice.
Calculate Calories Burned Golfing: Methods and Tools
How can you truly calculate calories burned golfing for your specific round? Relying solely on general charts is tough because of the variables involved.
1. Using Metabolic Equivalents (METs)
Scientists use METs to measure exercise intensity. One MET is the energy you use sitting quietly.
- Walking 18 holes (carrying bag): Often scores around 4.5 to 6.0 METs.
- Riding in a golf cart: Scores around 2.5 to 3.5 METs.
The formula to estimate your burn is:
Calories burned per minute = (MET value × weight in kg × 3.5) / 200
You then multiply this result by the total minutes you spent actively golfing (swings, walking, searching for balls).
2. Heart Rate Monitoring
The best way to measure your heart rate golf activity is with a fitness watch or heart rate monitor. This directly tracks how hard your cardiovascular system is working.
If your average heart rate during the walking portion of the round is consistently in the moderate-intensity zone (about 50-70% of your maximum heart rate), you are burning calories efficiently. If your heart rate rarely rises above resting pace, you are closer to the cart-riding estimate.
The Physical Mechanics of the Swing
The golf swing itself contributes a measurable amount to the golf calorie expenditure. It is a full-body, explosive movement that demands high recruitment of muscle groups.
Anatomy of a Calorie-Burning Swing
- The Backswing: Requires hip rotation and shoulder flexibility, engaging the core and glutes.
- The Downswing and Impact: This is the power phase. It heavily recruits the large muscles of the legs, core stabilizers, and the fast-twitch fibers in the arms and chest.
- The Follow-Through: Requires balance and sustained muscle contraction to stop the momentum safely.
A single, powerful swing burns more calories than a slow, controlled arm movement. However, since you only swing about 70 to 100 times in 18 holes, the primary burn comes from covering the ground between shots.
Golf Simulator Exercise: Physical Activity Golf Simulator
What if you play indoors? The physical activity golf simulator setting changes the equation entirely.
Simulators track clubhead speed and swing mechanics accurately. While they eliminate walking, many modern simulators incorporate a small floor area that tracks movement for driving and chipping.
- Swing Only: If you swing stationary, you burn slightly more than just standing and waving your arms around—maybe 150 to 200 calories per hour if you swing hard and maintain focus.
- Simulator with Movement Tracking: If the simulator requires you to walk a few steps or mimic walking motion between shots (less common), your burn increases slightly, but it will never match real course walking.
For fitness, simulators are a poor substitute for the real thing, as they miss the cardiovascular benefits of covering distance.
Adjusting Estimates for Different Body Weights
To calculate calories burned golfing more accurately for yourself, adjust the base rates using your body weight relative to the 155-pound standard.
If you weigh 185 pounds (about 1.2 times heavier than 155 pounds), you should multiply the base calorie burn by 1.2.
Table: Weight Adjustment Multipliers
| Your Weight (lbs) | Multiplier |
|---|---|
| 130 | 0.84 |
| 155 (Base) | 1.00 |
| 180 | 1.16 |
| 205 | 1.32 |
| 230 | 1.48 |
Example Calculation (Walking, 180 lbs):
If a 155-lb person burns 1,800 calories walking 18 holes, a 180-lb person burns: $1,800 \times 1.16 \approx 2,088$ calories.
Maximizing the Fitness Benefits of Golf
If your goal is fitness, use the game strategically to boost your golf calorie expenditure.
Tips for Higher Energy Expenditure Playing Golf:
- Always Walk: Choose walking over riding whenever possible.
- Carry Your Bag: If your back and knees allow, ditch the pull cart and carry your bag for 18 holes. This increases the burn substantially.
- Walk Briskly: When moving between shots, walk with purpose. Don’t dawdle waiting for others if you are ready to hit. Maintain a consistent, moderate pace.
- Skip the Cart on Par 3s: Even if you ride the rest of the time, walking the shorter Par 3 holes adds useful activity.
- Active Putting Practice: Spend extra time on the practice green. Putting requires steady stance and low-level core engagement.
Advanced Metrics: Heart Rate Golf Activity Deep Dive
Monitoring your heart rate provides concrete data on your effort levels.
- Low Intensity (Riding/Light Swinging): Heart rate stays near resting rate (RHR) plus 10–20 beats per minute (bpm). This is minimal aerobic benefit.
- Moderate Intensity (Walking, Slow Pace): Heart rate is RHR plus 30–50 bpm. This is where basic cardiovascular benefits occur.
- Vigorous Intensity (Walking Uphill, Carrying Bag): Heart rate climbs RHR plus 50–70 bpm. This is the target zone for significant calorie burning and fitness improvement.
If you see your heart rate spiking during the swing and then dropping immediately when you ride to the next spot, you are missing out on sustained effort.
Summary of Golf Activity Calorie Burn
Golf burns calories primarily through locomotion (walking) and secondarily through the physical act of swinging. It is a much better workout than sitting, but it is rarely as intense as dedicated sports like tennis or basketball unless you commit to walking the entire course carrying your equipment.
When comparing the activity, remember:
- Walking 18 holes is roughly equivalent to a 1-hour brisk walk or a light jog, depending on terrain.
- Riding 18 holes is closer to an active commute or light stretching session.
The final number relies heavily on your dedication to movement across the fairways. Use these guidelines to accurately estimate your golf calorie expenditure and plan your fitness goals around the game you love.
Frequently Asked Questions (FAQ)
Q: How many calories do I burn playing 9 holes of golf by walking?
A: Walking 9 holes generally burns between 750 to 1,100 calories for an average-sized person (155 lbs). This depends on the terrain and how fast you walk.
Q: Is carrying my golf bag worth the extra calorie burn?
A: Yes. Carrying your bag can increase your golf activity calorie burn by 15% to 25% compared to using a pull cart or riding, because it engages your back and shoulder muscles more intensely.
Q: Does the type of club used affect calorie burn?
A: The type of club used has a very minor effect on the swing itself. You burn slightly more energy using a driver because the required rotation and speed are greater than when using a short iron or a putter. However, this difference is small compared to the effect of walking vs. riding.
Q: How can I track my heart rate during golf accurately?
A: Wearable fitness trackers or dedicated sports watches are best. You want a device that can record continuous data, especially during the walking segments between shots, to gauge your average heart rate golf activity.
Q: How does the calorie burn from a golf simulator compare to real golf?
A: A physical activity golf simulator only counts the energy used for the swing motions. It misses the major calorie expenditure from walking 4–6 miles. Real golf, especially walking, burns significantly more calories.