Tennis vs Running: Calories Burned Compared (2026)

Running burns 345 calories in 30 minutes and 689 calories in an hour, while Tennis burns 257 calories in 30 minutes and 513 calories in an hour. Running has a MET value of 9.8, compared to Tennis at 7.3.

This comparison highlights the calories burned during Tennis and Running, two popular physical activities. Factors influencing calorie burn include METs, body weight, duration, and intensity of the exercise.

What Is the Difference Between Tennis and Running?

Tennis is a racquet sport played individually or in pairs, characterized by moderate impact levels. It involves running, striking a ball, and strategic play. Running is a high-impact cardiovascular exercise that involves moving rapidly on foot. It typically requires more energy and engages multiple muscle groups.

Tennis vs Running: Calories Burned Side by Side

Below is a side-by-side comparison of calories burned during Tennis and Running for a 155-pound person.

Duration (155 lb / 70 kg)	Tennis	Running
15 min	128 cal	172 cal
30 min	257 cal	345 cal
45 min	385 cal	517 cal
60 min	513 cal	689 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Tennis or Running?

For burning the most calories: Running burns 88 more calories than Tennis in 30 minutes and 176 more calories per hour.

For time efficiency: Running burns 11.5 calories per minute, while Tennis burns 8.6 calories per minute.

For lower-impact exercise: Tennis is a moderate impact activity, while Running is classified as high impact.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of tennis or running by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Tennis is rated at about 7.3 METs (general singles) and Running at about 9.8 METs (6 mph, a 10-minute mile). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories, Tennis or Running?

Running burns 345 calories in 30 minutes, while Tennis burns 257 calories in the same duration.

How many calories does a 155-pound person burn in an hour of Tennis?

A 155-pound person burns 513 calories in an hour of Tennis.

How many calories does a 155-pound person burn in an hour of Running?

A 155-pound person burns 689 calories in an hour of Running.

What is the MET value for Tennis?

The MET value for Tennis is about 7.3.

What is the MET value for Running?

The MET value for Running is about 9.8.

Which activity is better for weight loss?

Running burns more calories per minute, making it more effective for weight loss compared to Tennis.

Key Takeaways

• Tennis burns 257 calories in 30 minutes.
• Running burns 345 calories in 30 minutes.
• Running burns 689 calories in an hour.
• Tennis burns 513 calories in an hour.
• Running has a MET value of 9.8.
• Tennis has a MET value of 7.3.