🏄 Paddle Boarding Calories Calculator
Calculate your calorie burn during stand up paddle boarding using research-backed MET values
🔥 Your Paddle Boarding Results
💡 Paddle Boarding Tips
- Keep your core engaged throughout each stroke for better balance and power
- Alternate sides every 4-5 strokes to maintain straight tracking
- Use your core and back muscles, not just your arms, for efficient paddling
- Look at the horizon, not your feet, to maintain better balance
- Start on calm water and gradually progress to more challenging conditions
How Many Calories Does Paddle Boarding Burn?
Stand up paddle boarding (SUP) burns between 200 to 800+ calories per hour, depending on your paddling intensity, body weight, and water conditions. A 70 kg (154 lbs) person paddling at a general recreational pace burns approximately 478 calories per hour. At racing intensity, calorie burn can exceed 800 calories per hour.
According to the Compendium of Physical Activities, paddle boarding provides an excellent full-body workout that combines cardiovascular training with core strengthening and balance work – all while enjoying the outdoors on the water.
The Paddle Boarding Calorie Burn Formula
This calculator uses the scientifically validated MET (Metabolic Equivalent of Task) method from the Compendium of Physical Activities:
Person: 70 kg | Activity: General SUP (6.5 MET) | Duration: 60 minutes
Calculation: 6.5 × 3.5 × 70 ÷ 200 × 60 = 478 calories
The MET value represents energy expenditure relative to rest. A MET of 6.5 means paddle boarding burns 6.5 times more calories than sitting still. For more water-based fitness activities, explore exercise benefits at Fit Life Regime.
Paddle Boarding Intensity & MET Values
The table below shows calorie burn estimates for different paddling intensities based on a 70 kg (154 lbs) person for one hour:
| Paddling Intensity | Stroke Rate | MET | Calories/Hour (70 kg) |
|---|---|---|---|
| Very Light (cruising) | 10-19 strokes/min | 2.8 | 206 |
| Light (relaxed paddling) | 20-29 strokes/min | 3.8 | 280 |
| Moderate (steady pace) | 30-39 strokes/min | 5.0 | 368 |
| General SUP | Variable | 6.5 | 478 |
| Vigorous (fitness paddling) | 40-49 strokes/min | 9.8 | 721 |
| Racing (competitive) | 50-69 strokes/min | 11.0 | 809 |
Stroke rate is a reliable indicator of intensity. Most recreational paddlers maintain 25-35 strokes per minute, while competitive paddlers can sustain 50+ strokes per minute during races.
Key Factors Affecting Calorie Burn
- Body Weight: Heavier individuals burn more calories balancing and paddling
- Stroke Rate: More strokes per minute directly increases calorie expenditure
- Water Conditions: Waves, current, and wind can increase effort by 10-30%
- Board Type: Touring boards are more efficient; surf SUPs require more balance
- Paddling Technique: Proper form engages more muscles and burns more calories
- Wind Resistance: Paddling into wind significantly increases energy demands
Paddle Boarding vs Other Water Activities
How does SUP compare to other water sports? Here’s a comparison for a 70 kg person for 60 minutes:
| Water Activity | MET | Calories/Hour |
|---|---|---|
| Stand Up Paddle Boarding (general) | 6.5 | 478 |
| Kayaking (moderate) | 5.0 | 368 |
| Swimming (recreational) | 5.8 | 427 |
| Water Skiing | 6.0 | 441 |
| Surfing (general) | 3.0 | 221 |
| Canoeing (leisure) | 3.5 | 257 |
Paddle boarding offers excellent calorie burn while being accessible to beginners. For building core strength to improve your paddling, check out core exercises for beginners at Fit Life Regime.
Frequently Asked Questions
Yes, paddle boarding is an excellent full-body workout. It burns 400-800 calories per hour depending on intensity, works your core, back, shoulders, arms, and legs, and improves balance and coordination. The low-impact nature makes it suitable for all fitness levels while still providing significant cardiovascular and strength benefits.
Recreational paddlers typically average 25-35 strokes per minute. Fitness paddlers aim for 35-45 strokes per minute. Competitive racers can maintain 50-70 strokes per minute during events. Beginners often start around 20 strokes per minute as they develop technique and endurance.
At similar intensities, paddle boarding typically burns more calories than kayaking (6.5 MET vs 5.0 MET for moderate effort). This is because standing on a SUP requires constant balance adjustments, engaging your core and leg muscles throughout the session, in addition to the upper body work from paddling.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.