How many calories does ping pong burn?

Is ping pong real exercise? How many calories does it burn? If you are thinking about playing to move more or lose weight, those are the first questions. The short answer: an hour of casual ping pong burns roughly as much as a brisk walk, and an intense training session can burn quite a bit more.

Below is a calorie chart by body weight, the formula to work out your own number, and what makes the burn go up.

Ping pong calories burned per hour

The most common way to estimate the energy cost of an activity is the MET (metabolic equivalent). It tells you how many times more energy an activity uses than sitting at rest. The Compendium of Physical Activities, the reference table used by researchers and fitness professionals, gives table tennis a value of 4 METs.

With that value, the estimated burn looks like this:

These are estimates. Two people of the same weight can burn very different amounts depending on intensity, age, fitness and even playing style.

How to calculate your calories

The MET formula is:

calories = METs x 3.5 x body weight (kg) / 200 x minutes

If you know your weight in pounds, divide it by 2.2 to get kilograms. Example for a 154 lb (70 kg) person playing 45 minutes:

1. Multiply the METs by 3.5: 4 x 3.5 = 14.
2. Multiply by your weight in kg: 14 x 70 = 980.
3. Divide by 200: 980 / 200 = 4.9 calories per minute.
4. Multiply by the minutes: 4.9 x 45 = about 220 calories.

To skip the math, use the ping pong calorie calculator.

Ping pong vs other sports

Casual ping pong burns less than tennis and badminton, which involve bigger courts and more running. On the other hand, it is low impact and easy to keep up for a long time. Full comparisons are in table tennis vs tennis and table tennis vs badminton.

Does the 4 MET value apply to everyone?

No. The Compendium's 4 METs represents table tennis "in general": the ordinary game, with breaks to chase the ball. Real training is a different story. Research on competitive players has found that sessions with lots of footwork can use considerably more energy than that reference value suggests, while stationary arm-only drills stay close to it.

In practice, the burn depends heavily on how you play:

• Easy rallying in one spot: close to the reference value, or even below it.
• Competitive points: a little more.
• Training with footwork, multiball and leg drills: much more.

How to burn more calories playing ping pong

1. Move your feet. Do side-to-side footwork drills (see table tennis footwork).
2. Use multiball. A non-stop feed of balls keeps the pace high (see multiball training).
3. Cut the downtime. Keep plenty of balls nearby so you are not chasing one ball every point.
4. Play singles, not only doubles. In singles you cover the whole table.
5. Warm up and stretch. It does not burn much, but it helps prevent injuries when the intensity goes up (see warm-up and fitness).

Is ping pong good for weight loss?

It can help, like any regular physical activity. Weight loss depends on the whole picture: diet, sleep, how often you play and your total daily activity. Ping pong has two advantages: it is fun, so it is easier to stick with, and it is gentle on the joints. For advice on weight and health, talk to a doctor or a registered dietitian. The sport's other benefits are covered in table tennis health benefits.

Frequently asked questions