Surfing Calories Burned Calculator
Calculate how many calories you burn surfing based on your weight, duration, and wave conditions
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How Many Calories Does Surfing Burn?
Surfing burns approximately 250-370 calories per 30 minutes for a 155-pound person depending on wave conditions and intensity. Big wave surfing can burn up to 370 calories in the same time.
Surfing is one of the most exhilarating full-body workouts that combines cardiovascular fitness, strength training, and balance. Whether you're casually paddle surfing or tackling big waves, understanding your energy expenditure helps you track your fitness progress effectively.
This calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula from the 2024 Compendium of Physical Activities. Surfing MET values range from 4.0 (casual) to 10.0 (big wave), making it one of the most versatile water sports for calorie burning. Compare your results with swimming or kayaking to find what works best for your fitness routine.
Factors That Affect Calorie Burn
- Wave conditions: Big wave surfing burns ~170% more than casual surfing
- Paddling intensity: More paddling = higher calorie burn
- Body weight: Heavier individuals burn more calories
- Surf duration: Longer sessions increase total energy expenditure
Calories Burned by Surfing Type & Duration
Calories by Duration (70 kg / 154 lbs)
| Duration | Casual (4.0) | Moderate (5.0) | Active (7.0) | Big Wave (10.0) |
|---|---|---|---|---|
| 15 min | 74 | 92 | 129 | 184 |
| 30 min | 147 | 184 | 257 | 368 |
| 45 min | 221 | 276 | 386 | 551 |
| 60 min | 294 | 368 | 515 | 735 |
| 90 min | 441 | 551 | 772 | 1103 |
Calories by Weight (30 min active surfing)
Surfing vs Other Activities (30 min, 70 kg)
| Activity | Calories |
|---|---|
| 🏄Big Wave Surfing | 368 |
| 🏊Swimming (freestyle, fast) | 360 |
| 🌊Active Surfing | 257 |
| 🛶Kayaking (vigorous) | 257 |
| 🏄♂️Paddle Boarding | 184 |
| 🤿Snorkeling | 184 |
Source: MET values from 2024 Compendium of Physical Activities
