Calories Burned Paddleboarding Calculator
Calculate exactly how many calories you burn during your paddleboarding sessions based on your weight, duration, intensity, and conditions
Calculate Your Calories
Your Results
You burned approximately
calories during your paddleboarding session
That's equivalent to 0 chocolate cookies
Calories Over Time
Factors Affecting Calories Burned While Paddleboarding
Understanding the factors that influence calorie expenditure during paddleboarding can help you maximize your workout efficiency and track your progress more accurately.
Body Weight
Heavier individuals burn more calories during physical activities because their bodies require more energy to move. For every additional kilogram of body weight, you'll burn approximately 5-7% more calories paddleboarding.
This calculator uses your weight to personalize calorie estimates according to global standards applied by fitness organizations worldwide.
Intensity Level
The effort you put into paddling significantly impacts calorie burn:
- Light (3.0 METs): Leisurely pace on calm water
- Moderate (6.0 METs): Steady pace with occasional waves
- Vigorous (8.0 METs): Fast paddling in choppy water
- Extreme (9.0 METs): Racing or surfing conditions
MET (Metabolic Equivalent of Task) values are standardized measurements used globally to estimate energy expenditure.
Duration
Calorie burn increases linearly with time spent paddleboarding. A 60-minute session burns approximately twice as many calories as a 30-minute session at the same intensity.
For weight management goals, international health organizations recommend at least 150 minutes of moderate-intensity exercise like paddleboarding weekly.
Water Conditions
Environmental factors significantly impact energy expenditure:
- Calm water requires less energy
- Currents and waves increase resistance
- Wind adds challenge to maintaining balance
- Choppy water can increase calorie burn by 20-40%
These factors are recognized in calorie calculations across Europe, Australia, and North America.
Paddleboarding Style
Different paddleboarding techniques affect calorie burn:
- Recreational SUP: 300-450 calories/hour
- Touring/Distance: 500-700 calories/hour
- SUP Yoga: 350-500 calories/hour
- SUP Surfing: 600-800+ calories/hour
These estimates are consistent with data from fitness organizations worldwide.
Technique & Efficiency
Your paddling technique affects calorie expenditure:
- Proper form conserves energy
- Engaging core muscles increases burn
- Regular paddlers develop efficiency over time
- Beginners often burn more calories initially
As you improve, you may cover more distance with less effort, though intensity adjustments can maintain high calorie burn.