Calories Burned Cross-Country Skiing: Chart by Weight and Calculator
Last updated
This page provides estimated calorie burns for cross-country skiing based on your body weight and effort level to give you a baseline for your training.
Keep in mind that these are only estimates. Your real energy use varies depending on your fitness, skiing technique, body composition, and how hard you actually work. Fitness trackers also rely on estimates.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Skiing, cross country, 2.5 mph, slow or light effort, ski walking (code 19080) | 6.8 | 194 | 243 | 291 | 340 | 389 |
| Skiing, cross country, 4.0-4.9 mph, moderate speed and effort, general (code 19090) | 8.5 | 243 | 304 | 364 | 425 | 486 |
| Skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort (code 19100) | 11.3 | 323 | 404 | 484 | 565 | 646 |
By duration
For the row “Skiing, cross country, 4.0-4.9 mph, moderate speed and effort, general” (8.5 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 121 | 152 | 182 | 213 | 243 |
| 30 min | 243 | 304 | 364 | 425 | 486 |
| 45 min | 364 | 455 | 547 | 638 | 729 |
| 60 min | 486 | 607 | 729 | 850 | 972 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Skiing, cross country, 4.0-4.9 mph, moderate speed and effort, general: 8.5 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 304 kcal.
Which row is you?
The rows in the table are separated by your speed and effort on the snow. The lowest effort category covers slow ski walking at a casual pace. The moderate category applies to general skiing at a steady speed. The vigorous category is for brisk, fast-paced skiing where you push your limits. To pick the right row, match your typical pace and how hard you breathe during your session. If you stop frequently or glide without much pushing, choose the lighter effort row to keep your estimate realistic.
What changes the real number
- Snow conditions and terrain, as fresh powder or steep hills require more energy than groomed, flat trails.
- Your skiing technique and efficiency, since beginners often expend more energy balancing and correcting their form.
- Wind resistance and weather, which can force you to work harder to maintain your pace.
- Your body composition and muscle mass, which affect your baseline metabolic rate.
Practical tips
- Dress in breathable layers to manage your body temperature and prevent excessive sweating in the cold.
- Track your active moving time rather than your total time outside to get a more accurate calorie estimate.
- Check your equipment before heading out to ensure your bindings are secure and your skis are properly waxed.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Severe shortness of breath that does not improve when you rest.
- Sudden chest pain, tightness, or pressure while pushing on the trails.
- Dizziness, lightheadedness, or a feeling that you might pass out in the cold.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.