Carrying your clubs and walking the entire course gives you the best workout.
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Whether you're carrying your clubs, or toting them around all day in a golf cart, spending some time out on the golf course certainly burns some calories. Golf is a moderate form of exercise that can help you lose weight, even if you only play part of the course.
18 Holes with a Cart
If you have the time -- typically about three to four hours -- make your way through all 18 holes. In a three-hour time frame, you'll expend 630 calories while using the cart for your golf game, if you weigh 125 pounds. At 155 pounds, driving the cart around while playing sheds 780 calories, and if you're at 185 pounds, you'll burn 930 calories.
18 Holes Carrying Clubs
Of course, toting around your clubs melts away even more calories. At 125 pounds, playing the full course while dragging along your golf bag uses up 990 calories. But if you're at 155 pounds, you'll shave away 1,230 calories. Being at a weight of 185 pounds means that you can burn as much as 1,465 calories while playing the full course and carrying your clubs.
Nine Holes with a Cart
You don't always have time for all 18 holes. If you play for about an hour and a half and get through half the course, you clearly won't burn as many calories. Using the golf cart for nine holes expends around 315 calories if you weigh 125 pounds, 390 calories at a weight of 155 pounds and 465 calories at a weight of 185 pounds.
Nine Holes Carrying Clubs
If you really want a workout while squeezing in a quick nine holes, carry around your clubs instead. If you weigh 125 pounds, you'll shed almost 500 calories playing half the course and dragging your golf bag with you. At 155 pounds, the same activity uses up 615 calories, and at 185 pounds, you'll burn more than 730 calories.
Calories for Weight Loss
If you're aiming to drop pounds, you'll have to eliminate 3,500 calories to lose 1 pound of weight, the Centers for Disease Control and Prevention reports. Unless you're golfing every day, you shouldn't rely on golf alone to help you reach that mark. Go for walks on days you don't golf. Walking at a pace of 4.5 mph burns 300 calories an hour at 125 pounds, 370 calories per hour at 155 pounds and 445 calories an hour if you are at 185 pounds. If you walk six days a week and play 18 holes while carrying clubs one day a week, you could lose as much as a pound a week.