Pokemon GO as Exercise
Pokemon GO revolutionized mobile gaming by requiring players to physically walk to catch Pokemon, spin PokeStops, battle in gyms, and hatch eggs. What makes it unique is that it turns exercise into a game — players don't just walk for health; they walk because there's a Snorlax two blocks away.
Since its launch in July 2016, Pokemon GO has been credited with getting millions of people off the couch. Multiple research studies have confirmed that players walk significantly more than non-players, with some studies showing an average increase of 1,000–2,000 additional steps per day.
Calorie Calculation Formula
METs (Metabolic Equivalents) represent the energy cost of physical activity. 1 MET is the rate of energy expenditure at rest (~1 kcal/kg/hour). Walking briskly at 4.3 METs means you burn 4.3 times more calories than sitting still.
The step estimate uses an average stride length of approximately 76 cm (30 inches), which translates to about 1,312 steps per kilometer.
MET Values for Pokemon GO Activities
| Activity | METs | Speed | Cal/hr (70kg) |
|---|---|---|---|
| Walking Slowly (catching Pokemon) | 3.0 | ~3 km/h | 210 |
| Walking Briskly (hatching eggs) | 4.3 | ~5 km/h | 301 |
| Jogging Between Stops | 7.0 | ~8 km/h | 490 |
| Standing (Gym Battles) | 1.8 | Stationary | 126 |
| Cycling (Adventure Sync) | 6.0 | ~15 km/h | 420 |
Note: Pokemon GO tracks speed and won't count distance above ~10.5 km/h for egg hatching. Walking briskly at 4–5 km/h is the sweet spot for both calorie burn and in-game progress.
Calorie Burn Comparison
Health Studies on Pokemon GO
Several peer-reviewed studies have examined the health effects of playing Pokemon GO:
- Howe et al. (2016, BMJ): Found Pokemon GO players increased daily step count by an average of 955 steps during the first week, though the effect diminished over 6 weeks
- Althoff et al. (2016, Microsoft Research): Analyzed 32,000 players and found a 25% increase in physical activity, with the most sedentary players benefiting the most (up to 50% increase)
- Wong (2017, JMIR): Pokemon GO players walked an additional 1,473 steps per day on average, equivalent to burning an extra 50–100 calories daily
- Nigg et al. (2017, PLOS ONE): Moderate-intensity physical activity increased by 50 minutes per week among active players
Benefits of Walking
Walking is one of the most accessible and effective forms of exercise. Even moderate walking provides significant health benefits:
- Cardiovascular health: Reduces risk of heart disease by 30–40% with regular walking
- Weight management: Walking 10,000 steps daily burns approximately 300–500 extra calories
- Mental health: Walking outdoors reduces anxiety and depression symptoms. Playing Pokemon GO adds a social and motivational element
- Bone density: Weight-bearing exercise like walking strengthens bones and reduces osteoporosis risk
- Blood sugar control: Post-meal walking can reduce blood sugar spikes by 30–50%
- Longevity: Studies show walking 7,000+ steps per day reduces mortality risk by 50–70%
Tips for Maximum Calorie Burn
- Walk briskly between PokeStops rather than standing still — aim for 5 km/h to maximize egg hatching and calorie burn
- Use Adventure Sync to count all your steps, even when the app is closed
- Plan routes with many PokeStops to keep moving rather than camping at one location
- Play on Community Days when increased spawns encourage extended walking sessions
- Set egg hatching goals — putting multiple eggs in incubators motivates you to walk further
- Find a walking buddy — playing with friends makes sessions longer and more enjoyable
Worked Example
A 70 kg player walks briskly (4.3 METs) for 60 minutes, covering 3 km:
With 3 km walked, they could hatch 1 complete 2 km egg (with 1 km toward the next), or make significant progress on a 5 km egg (60% complete).
To burn off a Big Mac (563 kcal), they would need to walk briskly for about 112 minutes playing Pokemon GO.
Frequently Asked Questions
Does Pokemon GO actually count as exercise?
Absolutely. While it may not be high-intensity training, the sustained walking that Pokemon GO encourages qualifies as moderate-intensity aerobic exercise. The CDC recommends at least 150 minutes of moderate walking per week, and regular Pokemon GO sessions can easily meet this threshold.
What speed maximizes egg hatching?
Pokemon GO tracks distance at speeds up to approximately 10.5 km/h (6.5 mph). Walking briskly at 4–5 km/h is ideal because it's fast enough to cover distance efficiently but slow enough to interact with nearby spawns and PokeStops.
How accurate are calorie burn estimates?
MET-based calorie estimates are reasonably accurate (within 15–20%) for most people. Individual variations in metabolism, fitness level, terrain, and actual walking speed can affect the true calorie burn. For more precise tracking, use a heart rate monitor or fitness watch alongside the game.
Can I lose weight playing Pokemon GO?
Yes, if your Pokemon GO sessions create a calorie deficit. Walking briskly for 1 hour daily burns about 300 kcal. Over a week, that's 2,100 kcal, or about 0.27 kg (0.6 lb) of fat loss, assuming no dietary changes. Combined with healthy eating, regular play can contribute meaningfully to weight loss goals.