Kayaking Calorie Calculator
Calculate calories burned kayaking based on weight, duration, and paddling intensity. Uses 2024 Compendium MET values for accurate estimates.
MET values from the 2024 Compendium of Physical Activities
About the Kayaking Calories Burned Calculator
Learn more about the calculator and its creator
Jonas
I built this kayaking calorie calculator using the 2024 Compendium of Physical Activities MET values. Whether you are recreational paddling or racing, this tool helps you understand your energy expenditure for fitness planning.
Understanding Kayaking Calorie Calculation
A 1-hour kayaking session burns approximately 283 to 840 calories, depending on your weight and paddling intensity. This calculator uses research-based MET (Metabolic Equivalent of Task) values from the 2024 Compendium of Physical Activities to estimate energy expenditure during kayaking sessions.
How the Calculation Works
The calculator uses the standard MET-based formula validated by exercise science research:
Calories = MET × Weight (kg) × Duration (hours)
MET represents the ratio of exercise metabolic rate to resting metabolic rate. One MET equals approximately 1 kcal per kilogram per hour at rest.
Kayaking MET Values (2024 Compendium)
The 2024 Compendium of Physical Activities provides validated MET values for kayaking:
| Intensity Level | MET Value | Description |
|---|---|---|
| Recreational | 5.0 | Leisurely paddling, calm water, scenic touring |
| Moderate | 7.0 | Steady paddling, moderate effort, light waves |
| Vigorous / Racing | 12.0 | Competitive paddling, racing, whitewater |
| Portage | 7.0-12.5 | Carrying kayak between water bodies |
Calories Burned by Weight and Intensity
Calorie burn for 60 minutes of kayaking:
| Body Weight | Recreational (5.0 MET) | Moderate (7.0 MET) | Vigorous (12.0 MET) |
|---|---|---|---|
| 60 kg (132 lbs) | 300 kcal | 420 kcal | 720 kcal |
| 70 kg (154 lbs) | 350 kcal | 490 kcal | 840 kcal |
| 80 kg (176 lbs) | 400 kcal | 560 kcal | 960 kcal |
| 90 kg (198 lbs) | 450 kcal | 630 kcal | 1080 kcal |
Factors That Influence Calorie Burn
Several variables affect your actual calorie burn during kayaking:
- Water Conditions: Calm water requires less effort than waves, currents, or tides
- Stroke Rate: Faster stroke cadence increases energy expenditure
- Wind and Current: Paddling against wind or current significantly increases effort
- Kayak Type: Sea kayaks, recreational kayaks, and whitewater kayaks have different resistance
- Body Weight: Heavier individuals burn more calories at the same intensity
- Loaded Gear: Carrying camping or fishing gear adds resistance
- Technique: Efficient paddling technique affects energy expenditure
When to Choose Each Intensity Level
- Recreational (5.0 MET): Leisurely paddling on calm lakes, photography trips, fishing from kayak
- Moderate (7.0 MET): Steady touring pace, light ocean paddling, river floating with some paddling
- Vigorous (12.0 MET): Racing, whitewater kayaking, paddling against strong currents or wind
Kayaking Comparison to Other Activities
| Activity | MET Value | Calories/Hour (70 kg) |
|---|---|---|
| Kayaking (moderate) | 7.0 | 490 kcal |
| Rowing machine (moderate) | 7.0 | 490 kcal |
| Swimming (moderate) | 6.0 | 420 kcal |
| Brisk walking (3.5 mph) | 4.3 | 301 kcal |
| Cycling (moderate) | 6.8 | 476 kcal |
Accuracy and Limitations
Important: MET-based calculations provide population-level estimates. Actual calorie burn varies based on water conditions, wind, current, kayak type, paddling technique, and individual fitness level. These estimates are best used for general fitness planning rather than precise calorie counting.
Time-Based Calculators
- 30 Minute Kayaking Calories Calculator
- 1 Hour Kayaking Calories Calculator
- 2 Hour Kayaking Calories Calculator
- 3 Hour Kayaking Calories Calculator
Distance-Based Calculators
- 1 Mile Kayaking Calories Calculator
- 3 Mile Kayaking Calories Calculator
- 6 Mile Kayaking Calories Calculator
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