How Many Calories Do You Burn Playing a Golf Simulator?

Think swinging a club indoors is just for fun? Think again. A golf simulator can actually help you burn between 150 and 450 calories per hour, depending on how active you are. It's not just about perfecting your swing. It's a low-key fitness session in disguise.

Let’s break down how to get the most out of it, why it beats the driving range some days, and how it stacks up against real golf.

The Short Answer: The Estimated Calorie Burn

The Average Burn: Approximately 200–300 Calories Per Hour

On average, most people will burn 200 to 300 calories per hour while playing on a golf simulator. That’s the kind of burn you'd expect from a casual gym session or a brisk walk. It’s not a HIIT workout, but it’s more than just standing around swinging a club.

The more engaged you are (swinging harder, moving more, staying active), the higher your burn.

How This Compares to Other Activities (Walking, Driving Range, etc.)

Wondering “is the driving range a good workout?” It’s decent, but not quite as dynamic. You’ll burn around 180–250 calories per hour hitting balls at the range, depending on how frequently you swing.

Walking the course still wins on overall effort, but simulators edge ahead when you're indoors and actually moving with purpose.

Understanding METs (Metabolic Equivalents) for Golf

Let’s talk METs, short for Metabolic Equivalent of Task. It’s a way to measure how much energy an activity uses. Simulated golf usually scores between 2.5 and 4.5 METs, depending on intensity.

More effort = more energy burned. It's that simple. Swing hard, move often, and your score, and your calorie burn goes up.

Factors That Influence Your Calorie Burn

Your Body Weight and Metabolism

Your size matters when it comes to calorie burn. A 200-pound person is going to burn significantly more calories doing the same activity as someone who weighs 140 pounds.

On top of that, everyone’s metabolism is different. Some folks just burn hotter, even when doing the same workout.

The Intensity of Your Session (Pace of Play)

Don’t dawdle. If you take long breaks between shots, check your phone, and treat your simulator like a lounge, you’re not going to burn much. But keep a steady rhythm, fast club changes, short breaks, and you’ll feel it.

Pacing matters. Think of it like playing speed golf, but indoors.

The Number of Swings You Take

How many calories do you burn hitting golf balls? Well, how many are you hitting? Taking 50 swings vs 150 swings makes a big difference. Every full-body movement adds to your total output.

Even warm-up swings count. So keep that club moving!

Your Movement Between Shots

It’s not just about the swings. Are you standing still between shots, or walking, stretching, repositioning, doing light footwork?

These small movements can quietly boost your overall calorie burn. The key is to stay active between swings, don’t go full statue mode.

Simulator Golf vs. On-Course Golf: A Calorie Comparison

Walking the Course: The Gold Standard for Calorie Burn (400–800+ Calories Per Hour)

Traditional golf, especially walking 18 holes while carrying or pushing your bag, can burn up to 800+ calories an hour. That’s closer to what you’d burn on a decent hike or run.

If calorie burn is your top priority, real-world golf with walking is still king.

Riding in a Cart: A Closer Comparison

Prefer the lazy route? Golfing with a cart still burns calories, but not nearly as many. You’ll land somewhere around 200–350 calories per hour, mostly from swinging and short walks to your ball.

In this case, a fast-paced simulator session might actually burn more.

Why the Lack of Walking is the Biggest Difference

Walking adds steady, constant movement, and that’s what really pushes up your calorie total during a real game. Simulators, on the other hand, remove the cardio component unless you put it back in yourself.

That’s the biggest gap: not what you’re doing with your arms, but what you’re doing with your feet.

How to Maximise Your Simulator Workout

Focus on a Continuous, Brisk Pace

Keep things moving. Set time limits for each shot, challenge yourself with speed rounds, or try multiplayer games that demand pace.

The less downtime, the more calories you'll burn. Treat it like a fitness game, not just a chill session.

Incorporate Practice Swings Between Shots

Don’t just hit and wait. Throw in one or two full practice swings before each shot. That adds movement, builds rhythm, and ups your total body engagement.

More swings = more action = more calorie burn.

Add Golf-Specific Exercises to Your Routine (e.g., Squats, Rotations)

Want to take it to the next level? Mix in bodyweight moves between shots. Think air squats, rotational twists, or even lunges while waiting for your turn. It turns your simulator session into a full-body mini circuit.

Simple rule: if your heart rate’s going up, so are the calories you’re burning.

The Verdict: A Fun Way to Stay Active, Not a High-Intensity Workout

The Health Benefits Beyond Calories: Flexibility, Core Strength, and Stress Relief

Sure, it’s not CrossFit,  but golf simulators still deliver solid benefits. You’ll build core strength, improve flexibility, and get that all-important mental reset.

Plus, it’s fun. That’s half the battle when it comes to sticking with any kind of exercise.

Using a Fitness Tracker to Get a Personalised Reading

Want to see exactly what you’re burning? Strap on a fitness tracker or smartwatch. You’ll get real-time heart rate feedback and a personalised calorie count based on your body and movement.

That way, you’re not guessing. You're tracking, adjusting, and improving every session.

Bottom line?
Golf simulators won’t replace the gym, but they’re a surprisingly effective way to stay active, especially when used right. Swing hard, move with intent, and you’ll turn your next virtual round into a feel-good workout that actually counts.