Calories Burned Kayaking: Chart by Weight and Calculator
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This page provides calorie burn estimates for kayaking. Keep in mind that these are just estimates for a typical adult. Your real calorie burn varies based on your fitness level, paddling technique, body composition, and how hard you actually work on the water. Even your fitness tracker only provides an estimate.
Use the table below to find a baseline for your next paddle.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Kayaking, moderate effort (code 18100) | 5.0 | 143 | 179 | 214 | 250 | 286 |
| Whitewater rafting, kayaking, or canoeing (code 18370) | 5.0 | 143 | 179 | 214 | 250 | 286 |
By duration
For the row “Kayaking, moderate effort” (5.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 71 | 89 | 107 | 125 | 143 |
| 30 min | 143 | 179 | 214 | 250 | 286 |
| 45 min | 214 | 268 | 321 | 375 | 429 |
| 60 min | 286 | 357 | 429 | 500 | 572 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Kayaking, moderate effort: 5.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 179 kcal.
Which row is you?
The table includes two different kayaking settings, though both require the same metabolic equivalent and burn the same amount of energy. The first row covers general kayaking at a moderate effort. The second row groups whitewater kayaking with rafting and canoeing. To pick the right row, simply look at your environment. If you are navigating rapids and rough currents, choose the whitewater option. If you are paddling steadily across a quiet lake or slow river, the moderate effort row matches your activity perfectly.
What changes the real number
- Water conditions like strong headwinds or opposing currents require more effort to maintain speed.
- Your boat design affects drag, making a wide recreational kayak harder to paddle than a sleek touring model.
- Poor paddling technique wastes energy, while efficient strokes conserve it.
- Total weight in the boat, including gear and water, increases resistance.
Practical tips
- Wear a properly fitted personal flotation device at all times on the water.
- Track your exact time spent actively paddling rather than the total time you sit in the boat to get a better calorie estimate.
- Check local weather and water condition forecasts before you launch to avoid dangerous winds or unexpected currents.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sudden chest pain or heavy pressure that spreads to your arms or jaw.
- Severe dizziness or feeling like you might pass out while on the water.
- Unexplained shortness of breath that does not improve when you stop paddling.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.