45 minutes of
stand up paddleboard
276 kcal 45 minutes of stand up paddleboard burns approximately 276 calories for a 70 kg adult, based on a MET value of 5. Heavier bodies burn proportionally more: 354 kcal at 90 kg, 433 kcal at 110 kg.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
MET 5 × 3.5 × 70 kg ÷ 200 = 6.13 kcal/min × 45 min = 276 kcal
Source—2024 Adult Compendium of Physical Activities—code 18225—ACSM energy equation—retrieved 2026-07
How this is worked out
- Take the MET value for stand up paddleboard from the 2024 Adult Compendium of Physical Activities: MET 5, the median of its 5 measured variations (MET 2.8–11).
- 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 5 × 3.5 × 70 ÷ 200 = 6.13 kcal/min 6.13 × 45 min = 276 kcal
45 minutes of stand up paddleboard, by body weight
| Body weight | 45 minutes | Per minute |
|---|---|---|
| 50 kg (110 lb) | 197 | 4.4 |
| 60 kg (132 lb) | 236 | 5.3 |
| 70 kg (154 lb) | 276 | 6.1 |
| 80 kg (176 lb) | 315 | 7.0 |
| 90 kg (198 lb) | 354 | 7.9 |
| 100 kg (220 lb) | 394 | 8.8 |
| 110 kg (243 lb) | 433 | 9.6 |
| 120 kg (265 lb) | 473 | 10.5 |
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
Questions
How many calories does 45 minutes of stand up paddleboard burn?
About 276 kcal for a 70 kg adult at MET 5. At 60 kg it is 236 kcal and at 100 kg it is 394 kcal.
Is 45 minutes of stand up paddleboard a good workout?
At MET 5 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.
