Calories Burned Paddleboarding
Calorie Calculator
About paddleboarding
Stand up paddleboarding is deceptive. It feels like a calm float, yet your legs and core fire constantly to keep the board stable while your back and shoulders drive each stroke. The 2024 Compendium codes general SUP at 6.5 METs, around 457 calories an hour for a 155 lb paddler. Stroke rate is the throttle here: the Compendium lists everything from 2.8 METs for a lazy 10 to 19 strokes per minute up to 11.0 METs at race cadence.
Calories Burned by Body Weight
Calories burned per 30 minutes of paddleboarding at moderate intensity (MET 6.5)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 177 cal |
| 140 lbs (64 kg) | 206 cal |
| 155 lbs (70 kg)Reference | 228 cal |
| 170 lbs (77 kg) | 251 cal |
| 185 lbs (84 kg) | 273 cal |
| 200 lbs (91 kg) | 295 cal |
| 220 lbs (100 kg) | 324 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 114 cal |
| 30 minutesReference | 228 cal |
| 45 minutes | 343 cal |
| 60 minutes | 457 cal |
| 90 minutes | 685 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of paddleboarding burns enough calories to offset:
Based on 228 calories burned (30 min at 155 lbs)
Tips for Paddleboarding
- Stack your top hand over the paddle shaft for an efficient stroke
- Keep a slight bend in your knees, stiff legs make balance harder
- Count strokes per minute to control your intensity on purpose
- Paddle into the wind first so the trip home is the easy half
Frequently Asked Questions
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