Calories Burned Skateboarding: Chart by Weight and Calculator
Last updated
This page shows estimated calories burned while skateboarding. The table uses MET values to calculate energy expenditure for a typical adult. Keep in mind that these numbers are just estimates. Your real calorie burn varies based on your fitness level, technique, body composition, and how hard you actually work. Fitness trackers also rely on estimates, so no single method gives a perfect result. Use this table as a practical baseline for your training.
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 |
|---|---|---|---|---|---|---|
| Skateboarding, general, moderate effort (code 15580) | 5.0 | 143 | 179 | 214 | 250 | 286 |
| Skateboard, longboard, 16.2 km/h, typical speed (code 15596) | 8.3 | 237 | 296 | 356 | 415 | 474 |
By duration
For the row “Skateboarding, general, moderate effort” (5.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 71 | 89 | 107 | 125 | 143 |
| 30 min | 143 | 179 | 214 | 250 | 286 |
| 45 min | 214 | 268 | 321 | 375 | 429 |
| 60 min | 286 | 357 | 429 | 500 | 572 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Skateboarding, general, moderate effort: 5.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 179 kcal.
Which row is you?
The data provides two different skateboarding scenarios to help you match your activity. The first row covers general skateboarding at a moderate effort, which works well for casual riding at a skatepark or practicing basic skills. The second row represents riding a longboard at a typical speed, requiring more continuous pushing and balancing, which increases the energy required. To pick the right row, consider your setting and effort. Choose the general option for standard park sessions, and select the longboard option if you are commuting or maintaining a steady speed over longer distances.
What changes the real number
- Wind resistance and terrain changes, such as riding uphill or over rough pavement, force you to push harder.
- Your individual body composition, specifically the ratio of muscle to fat, alters your baseline energy needs.
- Skill level and technique efficiency dictate how much wasted energy goes into balancing and correcting mistakes.
- The exact amount of time spent actively pushing versus coasting reduces or increases the total effort.
Practical tips
- Wear a properly fitted helmet and wrist guards to protect yourself from common falls on hard surfaces.
- Track your active pushing time rather than your total time outside to get a more accurate estimate.
- Scan the pavement ahead for pebbles, cracks, or debris that can suddenly stop your wheels.
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 feet that worsens when you push off the ground.
- Dizziness or a sudden loss of balance that makes it difficult to stand on your board.
- A hard impact to your head, even if you are wearing a helmet and feel fine initially.
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.