Kayaking calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| Leisure paddling | 5.0 | 175 | 350 |
| Moderate effort | 7.0 | 245 | 490 |
| Vigorous / whitewater | 12.5 | 438 | 875 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for kayaking (7.0 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 96 | 192 | 385 |
| 70 kg (154 lb) | 122 | 245 | 490 |
| 85 kg (187 lb) | 149 | 298 | 595 |
| 100 kg (220 lb) | 175 | 350 | 700 |
Getting more from kayaking
- Power comes from torso rotation, not arm pulling; good technique burns more total muscle and tires arms less.
- Paddling into wind or current turns a leisure trip into a vigorous session — plan routes accordingly.
- Multi-hour touring days quietly accumulate big totals despite the relaxed feel.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🚶 Walking
- 🏃 Running
- 🐢 Jogging
- 🚴 Cycling
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🥾 Hiking
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
How many calories does an hour of kayaking burn?
Around 350 kcal at leisure pace for a 70 kg paddler, climbing past 500 with purposeful moderate effort.
Is kayaking a good workout?
Yes — sustained upper-body and core endurance work that's hard to replicate in a gym, with effectively zero impact.