How Many Calories Do You Burn Playing Golf

Golf may not be the first sport that comes to mind when thinking of calorie-burning workouts, but it offers more physical benefits than many realise. The number of calories burned while playing golf depends on several factors, including your weight, the intensity of play, the terrain of the course, and whether you walk or use a cart. From a long walk across 18 holes to the rotational movement of each swing, golf can contribute significantly to your daily energy expenditure.

Calories Burned Playing Golf by Weight and Style

A person weighing 70kg (about 11 stone) burns approximately 260 to 320 calories per hour when playing golf while carrying their own clubs and walking the course. Over a full 18-hole round, which typically takes around 4 to 5 hours, this adds up to 1,000 to 1,600 calories burned.

Heavier individuals burn more, someone weighing 90kg (about 14 stone) can burn 350 to 450 calories per hour under the same conditions, reaching 1,400 to 2,000 calories for a full round on foot.

Using a golf cart drastically reduces energy output. A 70kg golfer using a cart burns around 150 to 200 calories per hour, totalling 600 to 800 calories over 18 holes. Pulling a trolley instead of carrying clubs slightly lowers calorie burn but still keeps you in the moderate activity range.

The terrain also matters. Hilly courses and uneven ground force your body to work harder, increasing calorie expenditure. Pace of play, club transportation method, and weather conditions can further influence totals.

Nutritional Breakdown of the Activity

Although golf isn’t consumed like food, its energy burn still has a “nutritional” effect, it creates a calorie deficit that supports weight management, heart health, and glucose regulation. Compared to sedentary activities, walking 18 holes with clubs engages multiple muscle groups: legs, core, shoulders, and arms.

Playing a full round with walking can match the calorie output of a steady cycling session or a brisk hike. It doesn’t spike metabolism like high-intensity workouts, but it does provide sustained movement over several hours, which supports overall metabolic health.

Health Benefits of Playing Golf

Golf is more than a game of skill; it's a form of low-impact aerobic exercise. Walking long distances while carrying or pulling clubs helps maintain cardiovascular fitness and builds stamina. Repeated swings improve flexibility, balance and upper-body coordination.

Golf also encourages time outdoors, which can boost mental well-being, reduce stress, and increase vitamin D levels. For older adults or people returning to fitness after injury, golf provides a safe and enjoyable way to stay active without the joint strain of high-impact sports.

Social interaction and cognitive engagement, planning shots, managing strategy, and learning from mistakes add further benefits to brain health and emotional resilience.

Downsides of Golf as Exercise

While golf offers notable benefits, it does have limitations. Calorie burn is moderate at best, particularly if you use a cart or play only nine holes. It's not ideal for improving speed, explosive power, or muscular strength.

There’s also a risk of repetitive strain injuries, particularly to the lower back, shoulders and elbows, due to the twisting motion of swings. Poor technique or inadequate warm-up can lead to muscle imbalances or joint stress.

Playing golf frequently also often includes eating or drinking at the clubhouse, which can negate the calorie burn if choices aren’t healthy. Alcohol, sugary drinks and fried snacks are common post-game indulgences.

Impact on Your Diet

From a dietary standpoint, golf helps create a moderate calorie deficit that can support weight control, especially when paired with sensible post-game meals. However, the calorie burn is not high enough to justify large indulgences or carb-heavy recovery meals unless you walked a very long course.

For those managing weight, diabetes or cardiovascular health, playing golf regularly with walking is a solid, sustainable addition to an active lifestyle. It’s best combined with other forms of exercise like strength training or interval cardio for a more rounded fitness plan.

Glycaemic Index (GI) Impact

Golf does not have a glycaemic index as it’s not a food, but the activity influences how your body processes blood sugar. Sustained aerobic exercise like walking the course improves insulin sensitivity and helps stabilise blood glucose levels over time.

This makes golf a particularly good option for people managing type 2 diabetes or looking to avoid blood sugar spikes, especially when combined with a balanced diet that includes low-GI foods.

How Golf Is Played and What It Involves Physically

A standard round of golf consists of 18 holes, each involving walking, swinging, and decision-making. Most courses span 6 to 8 kilometres of walking, often across varied terrain. The physical demands include steady movement, core engagement during swings, and occasional bursts of upper-body strength for long drives or rough terrain navigation.

Walking the course while carrying clubs increases physical output significantly compared to riding in a cart. Even the act of bending, squatting to read putts, or retrieving balls adds to the movement throughout a round.

A Healthier Alternative if Needed

If your goal is maximum calorie burn or cardiovascular improvement, sports like tennis, swimming or cycling may be more effective alternatives. Brisk walking or hiking can also match or exceed the calorie burn of a golf round in a shorter time.

That said, golf’s unique blend of physical, mental and social engagement makes it valuable, especially for those who enjoy a less intense but longer-lasting form of activity. For a middle ground, walking nine holes with a carry bag at a quick pace can be a great compromise.

Summary

Playing golf can burn between 600 and 2,000 calories depending on your weight, pace and whether you walk or ride. Walking the course with your clubs offers the greatest fitness benefits, turning golf into a long-duration, low-impact workout. While not the most intense form of exercise, it improves cardiovascular health, coordination and mental well-being. To maximise health outcomes, skip the cart, focus on clean post-game nutrition, and consider pairing golf with more dynamic workouts for balanced fitness.