Paddleboarding (SUP) Calorie Calculator
Calculate calories burned paddleboarding. Racing, touring, SUP yoga, surfing, and recreational SUP options.
By Jonas Lindemann · Updated · How we build our calculators
30-45 min
60-90 min
2+ hours
Racing and surfing require more power and burn significantly more calories
316kcal
Calories Burned
316kcal/h
Per Hour
4.5MET
Intensity
Light
Intensity Level
Style: Recreational paddling
MET 4.5 - Enjoyable moderate-pace paddling
This is approximately 15.8% of a 2000 kcal daily diet.
SUP Benefits: Core strength, balance, full-body workout, stress relief, vitamin D from sunlight
Low-impact exercise that engages entire body while enjoying nature
Calorie Factors: Wind conditions, current, paddle technique, board type, water chop
Paddling into wind can increase calorie burn by 30-50%
Limitations: Calorie burn varies significantly with conditions. Beginners may burn more due to balance adjustments.
Accuracy: Good ±20-30%
Get Weekly Training Tips
Join our newsletter for expert insights, training advice, and performance tips delivered to your inbox.
No spam, unsubscribe anytime. We respect your privacy.
About the Stand Up Paddleboarding Calorie Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and endurance athlete (cycling, running, triathlon). I built this calculator to help water sports enthusiasts track their calorie burn using published MET values.
Paddleboarding (SUP) Calorie Calculator
Stand up paddleboarding burns between 250-600 calories per hour, depending on intensity. Racing and touring burn the most, while SUP yoga provides a unique balance challenge.
How the Calculator Works
Calories Burned = MET × Weight (kg) × Time (hours)
MET Values by SUP Activity
| SUP Activity | MET Value |
|---|---|
| Racing/Sprint | 8.0 |
| SUP Surfing | 7.0 |
| Touring/Distance | 6.0 |
| SUP Yoga | 5.0 |
| Recreational | 4.5 |
| Casual/Leisure | 3.5 |
Example Calculation
For a 70 kg person doing SUP touring for 90 minutes:
1. MET Value: 6.0 (touring)
2. Calculation: 6.0 × 70 × 1.5 = 630 calories