Weight loss doesn’t always have to mean endless hours on the treadmill or boring gym routines.
Many players wonder if picking up a racquet could actually help them shed pounds.
Tennis isn’t just a fun sport—it’s a full-body workout that blends cardio, strength, and agility.
Quick Answer
Yes—tennis is an excellent workout for weight loss. A singles match can burn 400–600 calories per hour depending on intensity, while also improving agility, strength, and endurance. Combined with smart nutrition and a caloric deficit, tennis can be one of the most enjoyable and effective ways to lose weight and stay fit.
⚡ Why Tennis Burns Calories Efficiently
Unlike steady-state exercises like jogging, tennis keeps your body guessing with constant sprints, changes of direction, and bursts of intensity.
This makes it a powerful form of interval training, which has been shown to burn more calories and boost metabolism even after you stop playing.
- Singles tennis: 400–600 calories per hour (high intensity).
- Doubles tennis: 250–400 calories per hour (moderate intensity).
- Practice drills: Depending on tempo, often match or exceed singles play.
That’s on par with high-impact workouts like running or HIIT.
🏃 Cardio + Strength in One Sport
Tennis isn’t just cardio—it also develops muscular endurance in your legs, core, and shoulders.
Every forehand, backhand, and serve engages your kinetic chain, making it a full-body workout.
- Lower body: Explosive lunges and sprints build quads, calves, and glutes.
- Core: Rotational power from rallies trains abs and obliques.
- Upper body: Serves and groundstrokes strengthen shoulders, forearms, and grip.
This balance makes tennis more sustainable than single-muscle repetitive exercises.
🍎 Weight Loss Depends on Diet Too
While tennis can help you burn hundreds of calories, weight loss ultimately comes down to being in a caloric deficit.
Tennis helps you achieve this deficit faster, but results improve dramatically if you pair it with nutrition.
Nutrition Matters: Calories, Macros, and Smart Fuel Choices
According to the ITF, carbohydrates should make up about 60% of a tennis player’s calorie intake because they fuel muscles, delay fatigue, and support performance.
When it comes to carb choices, focus on slow-digesting options such as oatmeal, sweet potatoes, yogurt, brown rice, and whole-wheat pasta—the fiber helps keep energy steady and hunger in check.
If you include pasta, pair it with a lean protein and skip cream sauces—light olive oil is a much smarter base.
Tennis burns a lot of energy, but lasting results depend on your nutrition. The two fundamentals?
- Track calories to stay in a slight deficit—enough to lose fat without feeling weak.
- Balance macros for performance: aim for approximately 60% carbs, 20–25% protein, and 15–20% fats.
Personal insight on Nutrition
From my experience, too many competitive junior players overeat pasta and sports drinks after playing, canceling out the calorie burn.
I recommend a balanced diet (fish, egg whites, whey isolate) and slower-digesting carbs instead of piling on fast-digesting pasta or bread.
This keeps your energy stable and maximizes fat loss.
Better Alternatives for Athletes
I also recommend opting for zero-calorie sports drinks instead of sugary ones.
If you combine tennis with gym training, choose high-protein foods or shakes to hit your macro goals.
Drinking a protein shake immediately after a workout helps recovery and supports lean muscle growth, which in turn boosts fat loss.
🎯 Is Tennis Enough by Itself to Lose Weight?
For many people, yes. Playing 3–4 singles sessions per week combined with a balanced diet and caloric deficit can absolutely lead to steady weight loss.
The key is consistency.
- Beginners may notice rapid changes due to increased activity.
- Advanced players often need to adjust diet or add complementary training (e.g., strength training or cardio on off days).
- Social doubles matches are fun but may not burn enough calories alone for significant fat loss.
🔥 Calorie Deficit: How Low Can You Go Without Risk?
To lose weight, you need to burn more calories than you consume—but the size of that deficit matters.
If it’s too steep, you risk dizziness, weakness, or even fainting during matches.
- Safe range: Aim for a 300–500 calorie deficit per day. This promotes steady fat loss (~0.5 kg/1 lb per week) without draining your energy.
- Danger zone: Deficits larger than 800–1,000 calories daily can backfire, leading to fatigue, muscle breakdown, and reduced performance.
- Player focus: Tennis is demanding. You need enough fuel to sprint, recover, and stay sharp, so never cut calories to the point where training feels impossible.
Personal insight on Caloric Deficit
I’ve found that keeping a modest deficit, while prioritizing protein and slow carbs, keeps energy stable on court.
It’s better to lose weight gradually than risk feeling sick mid-match.
🥗 Steps to Create a Calorie Deficit for Tennis Players
- Visit the Mayo Clinic Calorie Calculator
Go to Mayo Clinic’s Calorie Calculator to get an accurate estimate. - Input Your Personal Information
Enter your age, gender, height, and weight into the calculator. - Select Your Activity Level
Choose the option that best matches your weekly activity (tennis, gym, or both). - Find Your Maintenance Calories
The calculator will give you your daily caloric intake for weight maintenance. - Subtract 300–500 Calories
Create a safe deficit by reducing 300–500 calories from your maintenance level. This ensures steady fat loss without risking weakness or fainting.
👍 Other Health Benefits Beyond Weight Loss
Even if weight loss isn’t your main goal, tennis improves:
- Heart health – boosts endurance and lowers resting heart rate.
- Coordination & agility – constant footwork patterns sharpen reflexes.
- Mental health – reduces stress and keeps workouts fun compared to repetitive gym routines.
📝 Verdict: Tennis Is a Great Workout for Losing Weight
Tennis is more than a game—it’s a calorie-torching, full-body workout that can help you shed pounds while actually enjoying the process.
Paired with a smart diet and consistent practice, it’s one of the most effective and sustainable ways to lose weight.
FAQ: Tennis Weight Loss
Q. Can you lose weight just by playing tennis?
A. Yes. Playing singles tennis 3–4 times per week can burn 400–600 calories per hour, which supports fat loss when paired with a calorie deficit. Doubles tennis burns fewer calories, so results are slower unless combined with diet and other training.
Q. How many calories does tennis burn?
A. Singles tennis typically burns 400–600 calories per hour, while doubles averages 250–400 calories per hour. The exact number depends on your intensity, body weight, and match length. Drills and practice sessions can match or exceed singles calorie burn.
Q. What is the best diet for tennis weight loss?
The most effective approach is a balanced diet with a small calorie deficit. Choose slow-digesting carbs (oatmeal, sweet potato, brown rice, whole-wheat pasta), lean proteins, and healthy fats. Tracking calories and macros ensures you stay energized while gradually losing fat.
Q. What is a safe calorie deficit for tennis players?
A. A deficit of 300–500 calories per day is safe. Larger deficits may cause weakness, dizziness, or fainting during matches. Always prioritize performance—fuel your body properly while cutting calories slowly for sustainable fat loss.