Kayaking Calories Burned Calculator
Calculate calories burned kayaking.
Accounts for paddling intensity, water conditions, and duration.
Kayaking is an excellent full-body workout, engaging the core, shoulders, back, and arms. The caloric burn depends heavily on paddling intensity and water conditions.
MET values for kayaking:
- Leisurely flatwater paddling: MET 3.5
- Moderate recreational kayaking: MET 5.0
- Vigorous touring / sea kayaking: MET 7.0
- Kayaking against current / waves: MET 8.0
- Whitewater kayaking: MET 10.0
Formula: Calories = MET × body weight (kg) × duration (hours)
Worked example: A 70 kg paddler kayaking vigorously for 90 minutes: Calories = 7.0 × 70 × 1.5 = 735 kcal
Muscles engaged: Kayaking works the latissimus dorsi (back pull), obliques (torso rotation), shoulders (paddle push), and core (stability). Unlike running, it is low-impact — no joint stress from impact.
Calorie comparison:
- Walking (5 km/h): MET ~3.5 — same as leisurely kayaking
- Running (9 km/h): MET ~9.8 — similar to whitewater kayaking
- Cycling (moderate): MET ~6.8 — similar to vigorous sea kayaking
Wind and current: Paddling against a headwind or current dramatically increases effort. A 10 knot headwind can double your caloric burn compared to calm conditions.