Calculate your TDEE for tennis. Get calorie and macro targets for singles, doubles, and tournament preparation.
Tennis burns 400–600 calories per hour for singles and 300–450 for doubles. Long matches can last 2–3 hours, requiring significant calorie and fluid replacement. Regular players (3+ times/week) should select "Moderate" or "Active" for accurate TDEE estimation.
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If provided, uses the more accurate Katch-McArdle formula
The calories burned during tennis depend on intensity, duration, and your body weight. On average, a 70kg person burns 300–800 calories per hour. Use a higher activity level in the calculator if you do tennis regularly (3+ times per week).
If you do tennis 1–3 times per week, choose "Light" or "Moderate." For 4–6 sessions per week, choose "Active." If you train daily or have a physical job on top of tennis, choose "Very Active." When in doubt, go one level lower.
Eat a carb-rich meal 2–3 hours before playing. During long matches, sip a sports drink and eat easily digestible snacks (banana, energy bar) during changeovers. After the match, prioritize protein and carbs for recovery.