Paddle Boarding Calories Burned Calculator
Measure the full-body fitness benefits of SUP.
SUP Details
Burn Statistics
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Paddle Boarding: Balance Meets Cardio
A 60-minute vigorous SUP session burns approximately 240-310 calories. Stand-up paddle boarding uniquely combines upper body paddling with constant core stabilization, creating full-body engagement that builds strength while burning calories in a low-impact water environment.
Paddle boarding revolutionizes water fitness by requiring balance on an unstable platform. Your core muscles fire continuously to maintain stability. Every paddle stroke rotates your torso while engaging shoulders, back, and arms. Meanwhile, legs and glutes work isometrically to stabilize your stance. This multi-system engagement creates exceptional functional fitness.
Our calculator uses 2024 Metabolic Equivalent of Task (MET) indices. SUP intensity ranges from MET 3.5 for leisurely paddling to MET 8.0 for racing. Vigorous paddle boarding (MET 6.5) matches moderate cycling and exceeds moderate kayaking.
Factors Influencing SUP Calorie Burn
Water Conditions
Flat calm water minimizes effort. Choppy water, wind, or currents dramatically increase balance demands and paddling resistance, burning 25-50% more calories.
Board Stability
Wide beginner boards provide stability, reducing calorie burn. Narrow race boards require constant micro-adjustments for balance, increasing core engagement and total energy expenditure.
Paddling Pace
Leisurely touring pace maintains low heart rate. Fitness SUP with sustained powerful strokes elevates cardiovascular demand significantly. Racing pace creates near-maximal aerobic effort.
Wave Conditions
Flatwater paddling is steady-state cardio. SUP surfing adds explosive paddling bursts, constant repositioning, and dynamic wave riding that spikes calorie burn intermittently.
SUP Burn Projections
Calories by SUP Duration (70 kg / 154 lbs)
| Duration | Light (3.5) | Moderate (5.0) | Vigorous (6.5) | Racing (8.0) |
|---|---|---|---|---|
| 30 min | 64 | 92 | 120 | 147 |
| 60 min | 129 | 184 | 239 | 294 |
| 90 min | 193 | 276 | 359 | 441 |
| 120 min | 257 | 368 | 478 | 588 |
| 180 min | 386 | 551 | 718 | 882 |
Calories by Your Weight (60 min Vigorous)
SUP vs. Other Activities (60 min, 70 kg)
| 🏄Paddle Boarding (Vigorous) | 239 cal |
| 🛶Kayaking (Vigorous) | 257 cal |
| 🏊Swimming (Moderate) | 257 cal |
| 🏄♂️Surfing | 184 cal |
| 🚣Rowing (Moderate) | 257 cal |
| 🧘Yoga (Power) | 147 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Paddle Boarding FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Water Sports Specialist • Expert in paddling fitness and aquatic conditioning with 10+ years experience.