Surfing Calories Burned Calculator
Calculate calories burned while surfing using scientific research on wave sports, physical demands, and metabolic responses to ocean-based activities.
How Many Calories Does Surfing Burn? 🏄♂️
Surfing burns between 180-420 calories per hour depending on wave conditions, intensity, and water temperature, making it an excellent full-body workout. According to the Compendium of Physical Activities, surfing ranges from 3.0-7.0 METs based on intensity and conditions. Research from Frontiers in Sustainable Tourism shows surfing provides comprehensive physical and mental health benefits through its unique combination of cardiovascular exercise, strength training, and connection with nature. For a 150-pound person, a 60-minute intermediate surf session burns approximately 300-340 calories while delivering flow experiences, stress relief, and enhanced wellbeing.
Surfing Intensity Levels & Calorie Expenditure
Based on research from the Compendium of Physical Activities and metabolic equivalent (MET) values, here are the different surfing intensity categories:
- Beginner (3.0 MET): Small waves with mostly paddling, learning basic techniques and wave positioning
- Recreational (4.0 MET): Moderate waves with casual surfing, catching waves and basic maneuvers
- Intermediate (5.0 MET): Good waves with active surfing, performing turns and cutbacks
- Advanced (6.0 MET): Challenging waves with high-performance surfing and aerial maneuvers
- Expert (7.0 MET): Large waves with competitive surfing, requiring maximum skill and energy
According to phenomenological research, surfing provides “flow” experiences that enhance psychological wellbeing, with participants reporting deep immersion, loss of time awareness, and profound connection with nature!
Surfing Calorie Burn Chart
| Duration | Beginner (3.0 MET) |
Recreational (4.0 MET) |
Intermediate (5.0 MET) |
Advanced (6.0 MET) |
Expert (7.0 MET) |
|---|---|---|---|---|---|
| 30 minutes | 90-120 calories | 120-160 calories | 150-200 calories | 180-240 calories | 210-280 calories |
| 60 minutes | 180-240 calories | 240-320 calories | 300-400 calories | 360-480 calories | 420-560 calories |
| 90 minutes | 270-360 calories | 360-480 calories | 450-600 calories | 540-720 calories | 630-840 calories |
| 120 minutes | 360-480 calories | 480-640 calories | 600-800 calories | 720-960 calories | 840-1120 calories |
Calories Burned by Body Weight (60 minutes intermediate surfing)
| Body Weight | Moderate Waves | Large Waves | Cold Water | Challenging Conditions |
|---|---|---|---|---|
| 125 lbs (57 kg) | 285 calories | 314 calories | 342 calories | 371 calories |
| 150 lbs (68 kg) | 340 calories | 374 calories | 408 calories | 442 calories |
| 175 lbs (79 kg) | 395 calories | 435 calories | 474 calories | 514 calories |
| 200 lbs (91 kg) | 455 calories | 500 calories | 546 calories | 591 calories |
Scientific Calculation Method
Calories = MET × Weight (kg) × Duration (hours) × Environmental Factors
Our calculator uses peer-reviewed research and validated MET values to ensure accuracy:
- MET Value Validation: Based on the official Compendium of Physical Activities, with surfing MET values ranging from 3.0-7.0 METs depending on intensity and conditions
- Environmental Adjustments: Water temperature, wave size, and surf conditions significantly impact energy expenditure through increased paddling demands and thermoregulation
- Equipment Factors: Board type affects paddling efficiency, with SUPs requiring 15% more energy and bodyboards 10% less than standard surfboards
- Experience Scaling: Beginners burn 15% more calories due to inefficient technique, while experts are 8% more efficient
Research from sports science studies confirms that surfing provides moderate to vigorous intensity exercise (3.0-7.0 METs), with significant variations based on wave conditions and individual factors!
Surfing vs Other Water Sports (Calories per Hour)
| Activity | MET Value | 125 lbs | 150 lbs | 175 lbs | 200 lbs |
|---|---|---|---|---|---|
| Recreational Surfing | 4.0 METs | 228 cal | 272 cal | 318 cal | 363 cal |
| Competitive Surfing | 6.0 METs | 342 cal | 408 cal | 477 cal | 545 cal |
| Swimming (moderate) | 5.8 METs | 331 cal | 395 cal | 461 cal | 527 cal |
| Water Skiing | 6.0 METs | 342 cal | 408 cal | 477 cal | 545 cal |
| Windsurfing | 5.0 METs | 285 cal | 340 cal | 398 cal | 455 cal |
References
- Elmahdy, Y. M., Orams, M., & Mykletun, R. J. (2024). Exploring the personal benefits of surfing: Insights from cold-water surfers in Jæren, Norway. Frontiers in Sustainable Tourism, 3, 1286424.
- Godfrey, Cath & Devine-Wright, Hannah & Taylor, Joe. (2015). The positive impact of structured surfing courses on the wellbeing of vulnerable young people. Community Practitioner. 88.
