Calories Burned Stand-Up Paddleboarding: Chart by Weight and Calculator
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This page shows estimated calories burned during stand-up paddleboarding. The table uses MET values to calculate energy expenditure for different body weights over a thirty minute session.
Keep in mind these are just estimates for a typical adult. Your real burn varies based on your fitness level, paddling technique, body composition, and how hard you actually work. Fitness trackers also rely on estimates.
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 |
|---|---|---|---|---|---|---|
| Stand up paddle boarding, general (code 18224) | 6.5 | 186 | 232 | 279 | 325 | 371 |
| Stand up Paddleboard, standing, 20-29 strokes/min (code 18226) | 3.8 | 109 | 136 | 163 | 190 | 217 |
| Stand up Paddleboard, standing, 30-39 strokes/min (code 18227) | 5.0 | 143 | 179 | 214 | 250 | 286 |
| Stand up Paddleboard, standing, 40-49 strokes/min (code 18228) | 9.8 | 280 | 350 | 420 | 490 | 560 |
By duration
For the row “Stand up Paddleboard, standing, 30-39 strokes/min” (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. Stand up Paddleboard, standing, 30-39 strokes/min: 5.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 179 kcal.
Which row is you?
The table rows separate paddleboarding intensity primarily by your stroke rate. If you are casually exploring flat water, you might fall into the twenty to twenty-nine strokes per minute range. A steady, moderate pace aligns with thirty to thirty-nine strokes. Pushing hard against a current or racing fits the forty to forty-nine strokes category. If you do not know your pace, use the general row. To pick the right estimate, count your strokes for one minute while on the water, then find the row that matches your typical effort.
What changes the real number
- Water conditions like wind direction, waves, and moving currents.
- The weight, width, and overall shape of your paddleboard.
- Your skill level and efficiency with each paddle stroke.
- How much extra gear or cargo you carry on the board.
Practical tips
- Wear a personal flotation device and a leash attached to your ankle at all times.
- Count your strokes for a full minute to find your true pace instead of guessing.
- Check the local weather and wind forecasts before you launch your board.
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 dizziness or feeling lightheaded while standing on the board.
- Sharp pain in your shoulders, back, or chest.
- Unexplained shortness of breath that feels worse than normal physical exertion.
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.