Kayaking Calorie Burn Calculator
Estimate the calories burned kayaking or canoeing from your body weight, paddling time and how hard you were working.
How it works
Calories = MET × 3.5 × body-weight(kg) ÷ 200 × minutes · (kcal/min = MET × 3.5 × kg ÷ 200)
Paddling calorie burn is estimated from MET values in the Compendium of Physical Activities. Gentle flat-water kayaking sits near 5 METs, vigorous touring around 7, and whitewater or sprint racing far higher because of the explosive, whole-body effort. The standard MET equation scales that intensity by your body weight and the minutes you paddled; because it is upper-body and core dominant, kayaking builds strength as well as burning energy.
Worked example
A 70 kg paddler kayaking moderately (5 METs) for 60 minutes burns 5 × 3.5 × 70 ÷ 200 = 6.1 kcal per minute, about 368 kcal for the hour.
Sources: Compendium of Physical Activities
Frequently asked questions
Is kayaking good exercise?
Yes — it is a low-impact, upper-body and core workout that also raises the heart rate. Moderate paddling burns energy at a rate similar to a brisk walk while building shoulder, back and trunk strength.
Does paddling against current burn more?
Considerably. Fighting wind, waves or river current raises the effort and therefore the MET level, so pick “vigorous” or “whitewater/racing” for demanding conditions rather than the leisure setting.
Kayaking vs canoeing — is the burn the same?
They are close. Canoeing at a comparable effort uses similar MET values, so choose the intensity that matches how hard you worked rather than the boat type.
Related calculators
Estimate only — actual calorie burn varies with fitness, technique and conditions.