Matcha green tea gets a lot of publicity in the wellness world, especially when it comes to boosting energy and helping you burn more calories. But how much of this is hype, and how much is reality? I decided to put matcha to the test myself with a controlled, real-world experiment.

The setup was simple: Two days, one walking route, and my Apple Watch to track my calorie burn. The twist? On one day, I walked matcha-free and on the other, I fueled up with a homemade matcha latte beforehand. The results were surprising, and science helps explain why.

The experiment: matcha vs. no matcha before a walk

I kept this test as controlled as possible to eliminate any inconsistencies:

• The route: A 2-mile walk at a steady 20-minute-per-mile pace on both days.
• The time: 1 p.m. sharp each day.
• The weather: Same temperature and conditions both days.
• Outfit: Same gear, down to the shoes, to keep my body temperature consistent.
• Sleep: I got 8 hours of sleep the night before each walk.
• Diet: Same breakfast on both mornings, with no other caffeine products consumed.

On Day 1, I took my walk without any matcha. My Apple Watch reported that I burned 207 calories by the end of the 2 miles.

On Day 2, I made myself a delicious homemade matcha latte (more on that later). I drank it at 12:30 p.m., finished up, and hit the same route at 1 p.m. just like before. This time? My Apple Watch reported that I burned 228 calories.

That’s a 10% increase - an extra 21 calories burned after drinking matcha.

The setup was simple: Two days, one walking route, and my Apple Watch to track my calorie burn. The twist? On one day, I walked matcha-free and on the other, I fueled up with a homemade matcha latte beforehand. The results were surprising, and science helps explain why.

The experiment: matcha vs. no matcha before going for a walk

I kept this test as controlled as possible to eliminate any inconsistencies:

• The route: A 2-mile walk at a steady 20-minute-per-mile pace on both days.
• The time: 1 p.m. sharp each day.
• The weather: Same temperature and conditions both days.
• Outfit: Same gear, down to the shoes, to keep my body temperature consistent.
• Sleep: I got 8 hours of sleep the night before each walk.
• Diet: Same breakfast on both mornings, with no other caffeine products consumed.

On Day 1, I took my walk without any matcha. My Apple Watch reported that I burned 207 calories by the end of the 2 miles.

On Day 2, I made myself a delicious homemade matcha latte (more on that later). I drank it at 12:30 p.m., finished up, and hit the same route at 1 p.m. just like before. This time? My Apple Watch reported that I burned 228 calories.

That’s a 10% increase - an extra 21 calories burned after drinking matcha.

Why matcha may have boosted my calorie burn during my walking workout

There’s more to this green powder than meets the eye and science backs up matcha’s ability to support calorie burn. 

1. Matcha revs up your metabolism

Matcha is packed with EGCG (epigallocatechin gallate), a powerful antioxidant that has been shown to increase thermogenesis - the process by which your body burns calories to produce heat. According to a study published in the American Journal of Clinical Nutrition, consuming green tea catechins, like those found in matcha, can increase energy expenditure (calorie burn) by up to 4% over a 24-hour period.

While 4% might not sound like much, when combined with movement, that small boost adds up. Drinking matcha before physical activity can enhance fat oxidation and calorie burn during exercise, which likely explains why my calorie count ticked higher on Day 2.

2. Caffeine and L-theanine in matcha: The dynamic duo 

Matcha contains caffeine, but unlike coffee, it’s paired with L-theanine, an amino acid that promotes calm focus and steady energy. L-theanine gives you a smooth, sustained energy boost without the jitters or crash. This gentle lift in energy could’ve encouraged me to naturally engage my muscles a bit more during my walk, even if I didn’t notice it.

According to research, caffeine alone can enhance calorie burn during exercise by increasing heart rate and energy output. Combined with the relaxing effects of L-theanine, matcha gives you just the right amount of push to help you work a little harder without even realizing it.

3. Matcha encourages fat burning

Matcha doesn’t just increase energy expenditure; it also helps your body burn fat for fuel. Studies have shown that the catechins in matcha can enhance fat oxidation during moderate-intensity exercise (like my steady-paced walk). In simple terms, matcha helps your body tap into its fat stores for energy, which could explain the extra calorie burn I saw on Day 2.

An easy at-home matcha latte recipe

I recommend you make your matcha latte at home Vs. buying one from somewhere like Dunkin’ or Starbucks. The difference in nutritional value, sugar and calories is huge! 

Here’s how I made my pre-walk matcha latte:

Ingredients you will need for your calories boosting matcha:

• 1 teaspoon matcha green tea powder
• 1/2 cup hot water (not boiling, about 175°F)
• 1/2 cup unsweetened almond milk (or your milk of choice)
• 1 teaspoon honey (optional)

Instructions to make a pre-workout matcha:

1. Sift matcha powder into a bowl or mug.

2. Pour in the hot water and whisk until smooth and frothy (a matcha whisk works best, but a small whisk or frother does the trick).

3. Warm the almond milk in the microwave

4. Froth the almond milk and add it to the matcha. 

5. Add a touch of honey or agave if you like it sweetened. Enjoy!

The bottom line

While my test wasn’t a full-scale scientific study, the results speak for themselves: After drinking matcha, I burned 21 more calories walking the same distance, at the same pace, and in the same conditions. The combination of matcha’s metabolism-boosting EGCG, gentle caffeine lift, and fat-burning benefits seems to have given my body that little extra push.

If you’re looking to enhance your workouts, whether it’s walking, cycling, or even a yoga session, matcha could be what you need. It’s natural, packed with nutrients, and provides energy that feels steady and sustainable. Plus, there are a ton of other health benefits you get from drinking matcha! 

Some other matcha articles you may like

Does Milk Impact Matcha Nutrient Absorption? 

The Best Unique Tea Gifting Ideas

Cognitive Functions and Sleep Quality: What the Latest Studies Say About Matcha Green Tea

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

Resources: 

Hursel, R., Viechtbauer, W., & Westerterp-Plantenga, M. S. (2009). The effects of green tea on weight loss and weight maintenance: a meta-analysis. International journal of obesity (2005), 33(9), 956–961. https://doi.org/10.1038/ijo.2009.135

Venables, M. C., Hulston, C. J., Cox, H. R., & Jeukendrup, A. E. (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. The American journal of clinical nutrition, 87(3), 778–784. https://doi.org/10.1093/ajcn/87.3.778

Nagao, T., Hase, T., & Tokimitsu, I. (2007). A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. Obesity (Silver Spring, Md.), 15(6), 1473–1483. https://doi.org/10.1038/oby.2007.176

Bryan J. (2008). Psychological effects of dietary components of tea: caffeine and L-theanine. Nutrition reviews, 66(2), 82–90. https://doi.org/10.1111/j.1753-4887.2007.00011.x

Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., Chantre, P., & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition, 70(6), 1040–1045. https://doi.org/10.1093/ajcn/70.6.1040