Badminton Calories Burned Calculator
Calculate badminton calories burned by body weight and duration. Uses a MET estimate of 5.5 with quick 15, 30, 45, 60, 90, and 120 minute tables.
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Badminton calories: quick answer and calculator
At your current setting of 160 lb and badminton at MET 5.5, choose a common duration or jump straight to the calculator.
15 min
105
kcal
30 min
210
kcal
60 min
419
kcal
Badminton Calorie Calculator
Badminton for 30 minutes
210 kcal
MET 5.5 · 73 kg · 419 kcal/hour
Quick Answer: Badminton Calories for 15, 30 and 60 Minutes
Using badminton at MET 5.5, your current 160 lb setting burns about 105 calories in 15 minutes, 210 calories in 30 minutes, and 419 calories in 60 minutes. These are active-time estimates, so long rests, setup time, or coaching breaks should be logged separately.
15 minutes
105 kcal
Badminton at MET 5.5 for your selected weight of 160 lbs.
30 minutes
210 kcal
Common workout benchmark for badminton using active time only.
60 minutes
419 kcal
One-hour estimate at MET 5.5; subtract long rests or inactive coaching time.
160 lb, 30 minutes
210 kcal
Standard comparison row for badminton at MET 5.5.
These are planning estimates from the MET equation. Count only active work time when long rests separate sets or rounds.
Calories Burned by Duration (Badminton)
How many calories you burn during badminton at different durations, based on your current weight of 160 lbs.
Calories Burned Badminton by Body Weight
The table below shows estimated calories burned during badminton for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy. Metric benchmark: a 95 kg person burns about 274 kcal in 30 minutes or 549 kcal in 60 minutes at the selected MET value of 5.5.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 157 kcal | 314 kcal |
| 140 lbs (64 kg) | 183 kcal | 367 kcal |
| 160 lbs (73 kg) | 210 kcal | 419 kcal |
| 180 lbs (82 kg) | 236 kcal | 472 kcal |
| 200 lbs (91 kg) | 262 kcal | 524 kcal |
| 210 lbs (95 kg) | 275 kcal | 550 kcal |
| 220 lbs (100 kg) | 288 kcal | 576 kcal |
| 250 lbs (113 kg) | 327 kcal | 655 kcal |
What 210 Calories Looks Like in Food
After 30 minutes of badminton, you would have burned the equivalent of:
2.7x Egg
78 cal each
2.2x Apple
95 cal each
2x Banana
105 cal each
1.7x Glass of Wine
125 cal each
1.5x Can of Soda
140 cal each
1x Bowl of Rice
206 cal each
About Badminton and Calorie Burn
Badminton is a fast-paced racquet sport that requires quick reflexes, agility, and sustained movement. The shuttlecock can travel at speeds exceeding 200 mph in professional play, making badminton one of the fastest racquet sports. Players perform lunges, jumps, and rapid directional changes throughout a match. Despite being perceived as a leisurely backyard activity, competitive badminton is extremely demanding, providing excellent cardiovascular conditioning and full-body muscle engagement.
Understanding the MET Value
Badminton has a MET (Metabolic Equivalent of Task) value of 5.5. This means badminton burns 5.5 times more energy than sitting at rest. The formula used is: calories = MET x 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing badminton for 1 hour would burn approximately 404 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Tips to Maximize Your Badminton Calorie Burn
- Use a proper badminton grip (not a tennis grip) for better control and wrist snap
- Position yourself in the center of the court after each shot for optimal coverage
- Develop your footwork: a proper lunge and recovery step is essential for court coverage
- Practice overhead clears and drop shots to develop court control and rally skills
- Wear non-marking court shoes with good lateral support for quick direction changes
Muscles Worked During Badminton
Category
Sports
Intensity
Moderate
MET Value
5.5
Equipment
Badminton racket, shuttlecock, net
How We Calculate Calories Burned During Badminton
Our badminton calorie calculator uses the standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use badminton at MET 5.5. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For badminton with a MET value of 5.5, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do badminton for 30 minutes (0.5 hours), you would burn approximately 210 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The selected MET value of 5.5 for badminton represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Badminton vs. Other Activities
See how badminton compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
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View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate badminton calorie burn: The MET (Metabolic Equivalent of Task) value of 5.5 for badminton comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for badminton: 5.5 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated 2026 · MET values per Compendium of Physical Activities
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Frequently Asked Questions
How many calories does badminton burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 210 calories during 30 minutes of badminton. This is based on a MET value of 5.5 for badminton. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of badminton?
The default MET (Metabolic Equivalent of Task) value for badminton is 5.5, while the selected training style uses MET 5.5. This means badminton burns 5.5 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is badminton good for weight loss?
Badminton has a selected MET value of 5.5, which means it burns a moderate amount of calories. A 160-lb person burns about 419 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular badminton combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during badminton?
Body weight significantly impacts calorie burn during badminton. At the selected MET value of 5.5, a 120-lb person burns about 157 calories in 30 minutes, while a 250-lb person burns approximately 327 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does badminton work?
Badminton primarily works the Quadriceps, Calves, Hamstrings, Shoulders, Forearms, and Core. Regular practice helps strengthen these muscle groups and improve overall fitness.