Calories Burned Rollerblading: Chart by Weight and Calculator
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This page shows estimated calories burned during rollerblading for a typical adult. Keep in mind that these are just estimates. Your real burn varies depending on your current fitness level, skating technique, body composition, and how hard you actually work. Even your favorite fitness trackers only provide estimates based on similar formulas.
Use the table below to find the best match for your weight and intensity to get a practical baseline for your workouts.
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, roller (Taylor Code 360) (code 15590) | 7.0 | 200 | 250 | 300 | 350 | 400 |
| Roller blading, in-line skating, 14.4 km/h (9.0 mph), recreational pace (code 15591) | 7.5 | 214 | 268 | 321 | 375 | 429 |
| Roller blading, in-line skating, 17.7 km/h (11.0 mph), moderate pace, exercise training (code 15592) | 9.8 | 280 | 350 | 420 | 490 | 560 |
| Roller blading, in-line skating, 21.0 to 21.7 km/h (13.0 to 13.6 mph), fast pace, exercise training (code 15593) | 12.3 | 351 | 439 | 527 | 615 | 703 |
By duration
For the row “Roller blading, in-line skating, 17.7 km/h (11.0 mph), moderate pace, exercise training” (9.8 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 140 | 175 | 210 | 245 | 280 |
| 30 min | 280 | 350 | 420 | 490 | 560 |
| 45 min | 420 | 525 | 630 | 735 | 840 |
| 60 min | 560 | 700 | 840 | 980 | 1120 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Roller blading, in-line skating, 17.7 km/h (11.0 mph), moderate pace, exercise training: 9.8 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 350 kcal.
Which row is you?
The rows in the table separate rollerblading by speed and the purpose of your session. You can choose a general skating category or pick a specific pace. A recreational pace of 14.4 km/h or 9.0 mph requires less effort than a moderate exercise training pace of 17.7 km/h or 11.0 mph. If you push for a fast pace between 21.0 to 21.7 km/h or 13.0 to 13.6 mph, the intensity increases significantly. Pick the row that best matches your actual speed and whether you are skating casually or doing focused exercise training.
What changes the real number
- Wind resistance and the smoothness of the pavement affect how much effort you need to maintain your speed.
- Your specific skating technique and how low you stay in your stance change the demand on your leg muscles.
- Carrying a heavier body weight requires more energy to push forward with each stride.
- Frequent stops, starts, and changes in direction use more energy than skating at a steady pace on a continuous path.
Practical tips
- Wear a helmet, wrist guards, knee pads, and elbow pads to protect yourself from hard falls on the pavement.
- Use a smartphone app to track your exact speed so you can select the most accurate row in the table.
- Bend your knees and keep your center of gravity low to improve your balance and generate more power with every push.
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
- Sharp pain in your knees, ankles, or lower back that gets worse as you continue to skate.
- Sudden dizziness, severe shortness of breath, or a feeling like you might pass out while exercising.
- Chest pressure or a rapid, irregular heartbeat that does not settle down when you stop to 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.