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
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 values and are approximations. Actual calories burned depend on fitness level, terrain, and individual factors.
🧮 Personalised Calorie Calculator
Enter your weight and exercise duration for a more accurate estimate.
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
Calories burned in 30 minutes at 155 lbs.
| Exercise | Calories (30 min / 155 lbs) |
|---|---|
| Snowboarding | 195.8 cal |
| Running: 10 minutes per mile | 361.4 cal |
| Running: 13 minutes per mile | 278.7 cal |
| Running: 5 minutes per mile | 538.8 cal |
| Pickleball | 258.5 cal |