Do you think golf is just a low-intensity “walk + swing” combination? Walking a full 18-hole round can burn as many calories as a moderate workout. It helps you burn fat, strengthen your core, and reduce stress—all while enjoying the game.
How Many Calories Does an 18-Hole Round Burn?
- Activity Estimated Calories Burnt
- Walking 18 holes (8–10 km) 1,200–2,000 kcal
- Jogging for 1 hour (8 km/h) ~600 kcal
- Singles tennis for 1 hour ~500 kcal
- Cycling (moderate intensity, 1 hour) ~400 kcal
Yes, you read that right! Golf burns more calories on average than many traditional fitness activities. With longer duration and full-body coordination, golf promotes better endurance and metabolism.
What factors influence how much you burn?
Body Weight
The heavier you are, the more calories you burn. For example, a 90 kg (198 lb) person burns about 30% more than a 60 kg (132 lb) person.
Course Terrain
When going uphill, through sand pits or on grass, people use 20-40% more energy.
How do you carry your clubs?
- Carrying your own bag: +300 kcal
- Using a pushcart: +150 kcal
- Walking with an electric golf trolley: +300–400 kcal
✔Try a follow-me golf trolley like the G5 Smart Caddy. It walks behind you (no pushing!), so you still get steps in while saving energy for your swing.
The real fitness benefits of golf go beyond walking.
Golf isn’t as intense as HIIT, but walking 18 holes burns serious calories.
Key benefits include:
- Improved cardiovascular endurance
- Activated core muscles (especially abs, back, glutes, and hips)
- Better coordination and upper-body power.
Significant stress relief – nature, sunshine, and socialising boost mood!
How to Make Golf a Serious Fat-Burning Workout?
Pro Tips:
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Walk all 18 holes instead of riding a cart.
Walking with a smart golf caddy can help you burn 800–1,200 extra kcal.
Use smart equipment for efficiency and performance.
👉 Recommended: G5 Follow Me Electric Golf Trolley
- Radar + remote dual-mode auto-follow
- Climbs 30° slopes with stability.
- Extended battery life – play 36–45 holes on one charge
- Easy club access, hydration, and hands-free movement
👇 Click here to explore the product in our official store.
🧘 Pre-Game and Post-Game Tips
- Before the race, do dynamic stretches for the shoulders, hips, and neck to avoid injury.
- After play: Replenish protein (eggs, whey) to help with muscle recovery.
🚫 Don’t fall for these myths:
“Golf isn’t real exercise.”
Truth: Walking 18 holes and swinging a club burns as much energy as a half-marathon.
“Only swinging burns calories.”
Fact: Walking on uneven terrain burns up to 70% of calories
✅ Final Thoughts
Golf is a low-impact, high-reward form of exercise.
Find the right pace, gear, and strategy to boost your game. You will burn fat and improve your physical and mental health.
Consider a smart electric golf trolley, like our G5 Follow Me model. It combines convenience, technology, and performance into one powerful tool.
👉 Begin your journey to a healthier lifestyle with golf today!
Visit our official online store to learn more and shop now.
