Date Published: 28/02/2025
Golf is often seen as a leisurely sport, but don’t be fooled—it’s a great way to stay active. Whether walking the course or using a trolley, golfers can burn a significant amount of calories during a round.
The exact number depends on several factors, such as carrying your bag, using a push trolley, or opting for a buggy.
The biggest factor affecting how many calories you burn is how you navigate the course.
Walking an 18-hole round while carrying your golf bag is the most physically demanding option, burning between 1,200 and 1,500 calories over four to five hours.
If you use a push trolley, the number remains high—around 1,000 to 1,300 calories—as you’re still covering significant ground.
By contrast, using a buggy reduces the number of calories burned considerably, with most players expending between 600 and 800 calories during a round. While swinging the club and walking to and from the buggy still contribute to your activity level, the overall physical effort is much lower.
Not all golf courses are created equal when it comes to fitness. A hilly links course will naturally demand more physical effort and burn more calories than a flat parkland layout. If you play at a course with undulating fairways and long distances between holes, you’ll burn more calories than on a compact, flat course.
A golfer typically takes between 10,000 and 15,000 steps per round, depending on the course and their shot accuracy. This step count alone is comparable to a brisk five-mile walk.
Additionally, each golf swing engages muscles across the body, particularly the core, legs, and shoulders. Repeating this movement over 70–100 times per round (including practice swings) contributes to overall energy expenditure.
To put it in perspective, how many calories do you burn in a round of golf compared to other exercises?
Clearly, golf is an effective way to stay fit, particularly when walking the course.
Unlike high-intensity workouts, golf provides a steady level of activity that is easier on the joints. It provides a full-body workout without the strain of running or lifting weights, making it a great option for all ages.
Plus, the mental benefits of being outdoors, enjoying fresh air, and socialising with playing partners add to its appeal as a holistic exercise.
For those tracking their progress while staying active, iGolf provides a digital way to log rounds and track performance. Whether you’re aiming to improve your game or simply stay active, an iGolf subscription makes it easy to measure progress while enjoying the fitness benefits of golf. Sign up here.