Calories Burned Surfing
Calorie Calculator
About surfing
Surfing looks like nonstop effort from the beach, but most of a session is spent sitting on the board waiting for sets. That is why the 2024 Compendium codes general surfing at just 3.0 METs, about 211 calories an hour for a 155 lb surfer. The real work hides in the transitions: paddling out rates 6.8 METs, more than double the headline number, and fighting the impact zone can spike your effort close to hard swimming. Your session total depends heavily on how much time you spend paddling versus waiting.
Calories Burned by Body Weight
Calories burned per 30 minutes of surfing at moderate intensity (MET 3)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 82 cal |
| 140 lbs (64 kg) | 95 cal |
| 155 lbs (70 kg)Reference | 105 cal |
| 170 lbs (77 kg) | 116 cal |
| 185 lbs (84 kg) | 126 cal |
| 200 lbs (91 kg) | 136 cal |
| 220 lbs (100 kg) | 150 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 53 cal |
| 30 minutesReference | 105 cal |
| 45 minutes | 158 cal |
| 60 minutes | 211 cal |
| 90 minutes | 316 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of surfing burns enough calories to offset:
Based on 105 calories burned (30 min at 155 lbs)
Tips for Surfing
- Build paddle endurance with swimming between surf days
- Duck dive early and commit, hesitating costs extra energy
- Keep your chest lifted while paddling to protect your lower back
- Eat something light an hour before, sessions run longer than planned
Frequently Asked Questions
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