Scuba diving might not look like a high-intensity workout, but time underwater is far more physically demanding than it looks. In fact, scuba diving can burn between 300 and 700 calories per dive, depending on conditions, equipment, and individual effort.
A gentle reef dive in warm water with minimal current will sit at the lower end of that range. Longer dives, cooler water, stronger currents, or thicker wetsuits can all increase energy use significantly. Over a typical trip, with three dives a day, it is possible to burn several thousand calories without even thinking about it.
So why does scuba diving burn so many calories? The main reason is water resistance. Even controlled, efficient finning requires more effort underwater than equivalent movement on land. Your body also works continuously to maintain core temperature, particularly in cooler conditions. Add in kitting up, carrying equipment, boat entries, exits, and surface swims, and diving becomes a full-body, low-impact workout.
While weight loss would never be the primary reason to dive, it can be a natural by-product of regular time underwater. Scuba diving strengthens legs, core, and stabilising muscles, improves flexibility and balance, and supports cardiovascular fitness. Because it is non-weight-bearing, it is also easier on joints than many land-based activities.
There are mental benefits too. Slow, controlled breathing underwater promotes relaxation, reduces stress, and improves breath awareness – something many divers notice long after the dive ends.
Scuba diving may not feel like exercise, but the numbers tell a different story. It’s a rewarding way to stay active, build strength, and improve overall wellbeing.
However, we should warn you that weight loss is unlikely while on an Emperor Divers boat.
While scuba diving does burn a healthy number of calories, our liveaboards are known for the incredible quality of the meals we offer. Days spent underwater are rewarded with tasty snacks, freshly prepared dishes, generous spreads, and the kind of cooking that has guests wandering back for “just a little more”. Combined with the post-dive appetite that seems to appear out of nowhere, any potential weight loss may find itself ‘balanced’ by the sheer quality of the food.
You may not head home lighter, but you will leave well fueled, thoroughly satisfied, and already planning your next trip – partly for the diving, and partly for whatever our chefs are serving.
