Paddle Boarding Calories Burned

Paddle Boarding is a moderate-intensity activity. A 155-pound person burns approximately 221.5 calories in 30 minutes and 442.9 calories in a full hour. Heavier individuals burn more calories for the same duration, while lighter individuals burn fewer. Use the calculator below to get a personalised estimate based on your own weight and time.

Calories Burned by Weight and Duration

The table below shows estimated calories burned doing Paddle Boarding at various body weights and durations.

Duration	130 lbs	155 lbs	180 lbs	205 lbs
15 min	92.9 cal	110.7 cal	128.5 cal	146.4 cal
30 min	185.8 cal	221.5 cal	257.1 cal	292.7 cal
45 min	278.8 cal	332.2 cal	385.6 cal	439.1 cal
60 min	371.7 cal	442.9 cal	514.2 cal	585.4 cal

* Estimates are based on MET (Metabolic Equivalent of Task) values and are approximations. Actual calories burned depend on fitness level, terrain, and other individual factors.

Personalised Calorie Calculator

Enter your weight and exercise duration for a more accurate estimate.

Enter your weight in pounds
Enter the minutes you exercised

Calculate

 Calories Burned:  

About Paddle Boarding

Paddle boarding (stand-up paddleboarding) challenges balance, core stability, and upper body endurance simultaneously. A 155-pound person burns approximately 221.5 calories in 30 minutes of recreational paddling. The constant balance adjustments required on the board engage the core, ankles, and lower legs in ways that complement more conventional exercises.

SUP is a highly accessible water sport that can be practised on lakes, rivers, and coastal waters. It provides a peaceful outdoor workout that builds functional strength and improves balance.

Compare With Other Exercises

See how Paddle Boarding compares to other popular exercises (calories burned in 30 minutes at 155 lbs).

Exercise	Calories (30 min / 155 lbs)
Racquetball	258.7 cal
Swimming (Moderate Intensity)	303.8 cal
Kettebell Swings	362.3 cal
Jumping Jacks	281.4 cal
Zumba	217.6 cal