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About this tool
Paddling calorie estimate from distance, time and water type, using published Compendium MET values for each paddling speed.
The Kayaking Calorie Burn Calculator converts a paddle — distance, time on the water and water type — into an energy estimate using the ACSM equation kcal/min = MET x 3.5 x body mass in kg / 200. On flat water the boat speed you actually achieved selects the published 2011 Compendium of Physical Activities band: 2.8 METs below 4 mph, 5.8 METs at 4.0-5.9 mph and 12.5 METs above 6 mph. Sea touring and whitewater use their own Compendium rows (5.0 METs each) because speed is a poor proxy for effort in those conditions.
Open Kayaking Calorie Burn Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Flat-water METs come from your measured boat speed instead of a single generic kayaking number.
Whitewater and sea kayaking use their own published rows rather than pretending speed reflects effort.
Useful for trip planning and food packing, not just a single session total.
For a 70 kg paddler at a moderate 5.0 MET intensity, about 368 kcal per hour. A relaxed flat-water paddle under 4 mph drops to roughly 206 kcal per hour at 2.8 METs, and competitive paddling at 12.5 METs rises to about 919 kcal per hour.
It is a solid moderate-intensity activity — around 5 METs for typical touring, which is comparable to a brisk walk — and it loads the back, shoulders and core rather than the legs. Because much of a recreational paddle is spent gliding, average intensity is usually lower than paddlers expect.
Recreational flat-water paddling typically averages 4-6 km/h (2.5-3.7 mph), touring sea kayaks often hold 6-8 km/h, and racing boats exceed 10 km/h. Entering your real distance and time is the most reliable way to know which band applies.
Not necessarily per hour. The Compendium lists whitewater kayaking at 5.0 METs, the same as moderate flat-water kayaking, because bursts of hard paddling are interspersed with drifting and scouting. These are population averages and informational only, not a substitute for advice from a clinician or coach.
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