Calories Burned Ice Skating: Chart by Weight and Calculator
Last updated
This page estimates the calories you burn while ice skating. The table uses data from the Adult Compendium of Physical Activities to give you a baseline for different body weights. Keep in mind that these numbers are just estimates for a typical adult. Your real calorie burn varies based on your fitness level, skating technique, body composition, and how hard you actually work on the ice.
Even the fitness trackers you wear on your wrist only provide 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 |
|---|---|---|---|---|---|---|
| Skating, ice, 9 mph or less (code 19020) | 5.5 | 157 | 196 | 236 | 275 | 314 |
| Skating, ice, general (Taylor Code 360) (code 19030) | 7.0 | 200 | 250 | 300 | 350 | 400 |
| Skating, ice, rapidly, more than 9 mph but not competitive (code 19040) | 9.0 | 257 | 321 | 386 | 450 | 514 |
By duration
For the row “Skating, ice, general (Taylor Code 360)” (7.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 100 | 125 | 150 | 175 | 200 |
| 30 min | 200 | 250 | 300 | 350 | 400 |
| 45 min | 300 | 375 | 450 | 525 | 600 |
| 60 min | 400 | 500 | 600 | 700 | 800 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Skating, ice, general (Taylor Code 360): 7.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 250 kcal.
Which row is you?
The table separates ice skating into three categories based on your speed and effort. Choose the first row if you keep a casual pace of 9 mph or less. Pick the general category if you are skating at a moderate, steady effort in a typical rink setting. Select the rapid category if you push your speed above 9 mph with high effort, as long as you are not skating competitively. To find your estimate, match your usual speed and intensity to the description that best fits your time on the ice.
What changes the real number
- Your experience level, since beginners often expend more energy just trying to stay balanced on the blades.
- The quality of the ice surface, as rough or heavily skated ice requires more effort to glide through.
- How often you stop and start, which demands more energy than maintaining a continuous, smooth glide.
- The sharpness of your skates, because dull blades reduce your efficiency and force you to push harder.
Practical tips
- Wear a helmet and protective pads to prevent injuries if you lose your balance on the hard surface.
- Dress in layers so you can remove clothing as you warm up and avoid sweating too much in the cold.
- Track your active skating time rather than your total time at the rink to get a more accurate estimate.
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
- Sudden or severe pain in your ankles, knees, or hips that makes it difficult to bear weight.
- Dizziness or feeling lightheaded, which can lead to a dangerous fall on the ice.
- Chest pressure or unusual shortness of breath that does not go away when you stop and rest.
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.