Kayaking Calories Burned Calculator
Measure the aquatic fitness benefits of paddling.
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Burn Statistics
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Kayaking: Upper Body Water Fitness
A 60-minute vigorous kayaking session burns approximately 255-335 calories. The rhythmic paddling motion provides excellent upper body and core conditioning while offering low-impact cardiovascular exercise perfect for those seeking joint-friendly outdoor fitness.
Kayaking transforms functional upper body movement into sustained outdoor exercise. Every paddle stroke engages shoulders, lats, arms, and core in coordinated motion. The rotational component develops obliques and spinal mobility. Meanwhile, maintaining balance activates deep stabilizer muscles throughout your trunk.
Our calculator uses 2024 Metabolic Equivalent of Task (MET) indices. Kayaking intensity ranges from MET 3.0 for leisurely paddling to MET 11.0 for whitewater rapids. Vigorous kayaking (MET 7.0) matches vigorous hiking and moderate swimming.
Factors Influencing Kayaking Calorie Burn
Water Conditions
Flat calm water requires minimal effort. Wind, waves, or currents increase resistance dramatically, burning 20-40% more calories for the same paddling pace.
Kayak Type
Narrow racing kayaks glide efficiently with less effort. Wide recreational kayaks create more drag, requiring greater paddling force and burning more calories.
Paddling Technique
Efficient technique using torso rotation conserves energy. Arm-only paddling fatigues faster but may burn slightly more calories through inefficient movement.
Direction Changes
Straight-line paddling is most efficient. Frequent turns, maneuvering around obstacles, or navigating rapids increases calorie burn through added stabilization and correction strokes.
Kayaking Burn Projections
Calories by Paddle Duration (70 kg / 154 lbs)
| Duration | Light (3.0) | Moderate (5.0) | Vigorous (7.0) | Whitewater (11.0) |
|---|---|---|---|---|
| 30 min | 55 | 92 | 129 | 202 |
| 60 min | 110 | 184 | 257 | 404 |
| 90 min | 166 | 276 | 386 | 606 |
| 120 min | 221 | 368 | 515 | 809 |
| 180 min | 331 | 551 | 772 | 1213 |
Calories by Your Weight (60 min Vigorous)
Kayaking vs. Other Activities (60 min, 70 kg)
| 🛶Kayaking (Vigorous) | 257 cal |
| 🚣Rowing (Moderate) | 257 cal |
| 🏊Swimming (Moderate) | 257 cal |
| 🚴Cycling (Moderate) | 294 cal |
| 🥾Hiking (Moderate) | 184 cal |
| 🚶Walking (Brisk) | 165 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Kayaking FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Water Sports Specialist • Expert in paddling fitness and aquatic conditioning with 10+ years experience.