45 minutes of
canoeing
221 kcal 45 minutes of canoeing burns approximately 221 calories for a 70 kg adult, based on a MET value of 4. Heavier bodies burn proportionally more: 284 kcal at 90 kg, 347 kcal at 110 kg.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
MET 4 × 3.5 × 70 kg ÷ 200 = 4.90 kcal/min × 45 min = 221 kcal
Source—2024 Adult Compendium of Physical Activities—code 18040—ACSM energy equation—retrieved 2026-07
How this is worked out
- Take the MET value for canoeing from the 2024 Adult Compendium of Physical Activities: MET 4, the median of its 7 measured variations (MET 2.8–12.5).
- Convert MET to a rate using the ACSM relationship: multiply by 3.5, then by body mass in kilograms, then divide by 200. That gives kilocalories per minute.
- Multiply the rate by the number of minutes actually spent.
- Round to whole kilocalories. Nothing else is applied — no age factor, no sex factor, no proprietary adjustment, because the underlying data does not support one.
kcal/min = MET × 3.5 × mass(kg) ÷ 200 kcal = kcal/min × minutes 4 × 3.5 × 70 ÷ 200 = 4.90 kcal/min 4.90 × 45 min = 221 kcal
45 minutes of canoeing, by body weight
| Body weight | 45 minutes | Per minute |
|---|---|---|
| 50 kg (110 lb) | 158 | 3.5 |
| 60 kg (132 lb) | 189 | 4.2 |
| 70 kg (154 lb) | 221 | 4.9 |
| 80 kg (176 lb) | 252 | 5.6 |
| 90 kg (198 lb) | 284 | 6.3 |
| 100 kg (220 lb) | 315 | 7.0 |
| 110 kg (243 lb) | 347 | 7.7 |
| 120 kg (265 lb) | 378 | 8.4 |
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
Questions
How many calories does 45 minutes of canoeing burn?
About 221 kcal for a 70 kg adult at MET 4. At 60 kg it is 189 kcal and at 100 kg it is 315 kcal.
Is 45 minutes of canoeing a good workout?
At MET 4 this is moderate activity. Adults are advised to accumulate 150 minutes of moderate or 75 minutes of vigorous activity a week, so 45 minutes is 30% of a week's target at that intensity.
A number this clean is a model. It does not know your gradient, your gear, the wind, or how hard you were actually trying.
MET from the 2024 Adult Compendium of Physical Activities. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.
