Calories Burned Downhill Skiing and Snowboarding: Chart by Weight and Calculator
Last updated
This page estimates the energy you use while downhill skiing and snowboarding. The table relies on the Adult Compendium of Physical Activities to provide these estimates for a typical adult.
Keep in mind that your real energy use varies based on your fitness level, technique, body composition, and how hard you actually work. Fitness trackers also estimate these values.
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, downhill, alpine or snowboarding, light effort, active time only (code 19150) | 4.3 | 123 | 154 | 184 | 215 | 246 |
| Skiing, downhill, alpine or snowboarding, moderate effort, general, active time only (code 19160) | 6.3 | 180 | 225 | 270 | 315 | 360 |
| Skiing, downhill, alpine or snowboarding, vigorous effort, active time only (code 19170) | 8.0 | 229 | 286 | 343 | 400 | 457 |
By duration
For the row “Skiing, downhill, alpine or snowboarding, moderate effort, general, active time only” (6.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 90 | 113 | 135 | 158 | 180 |
| 30 min | 180 | 225 | 270 | 315 | 360 |
| 45 min | 270 | 338 | 405 | 473 | 540 |
| 60 min | 360 | 450 | 540 | 630 | 720 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Skiing, downhill, alpine or snowboarding, moderate effort, general, active time only: 6.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 225 kcal.
Which row is you?
The table divides skiing and snowboarding into light, moderate, and vigorous effort levels. These categories apply to your active time only, meaning you do not count the time spent sitting on the chairlift or waiting in line. Choose the light effort row if you take frequent breaks on the slope or ski at a relaxed pace. Pick the moderate effort row for a standard, steady run down the mountain. Select the vigorous effort row if you ski aggressively, carve hard, or tackle difficult terrain with minimal rest.
What changes the real number
- The steepness and condition of the snow, such as deep powder versus groomed trails.
- Your skill level, as beginners often use more energy to balance and stand up after falling.
- The temperature and weather conditions, which force your body to work harder to stay warm.
- The weight of your winter clothing and equipment.
Practical tips
- Only track the minutes you spend actively moving down the mountain to get a realistic estimate.
- Take regular breaks to hydrate and rest your legs, as cold weather can mask how much you sweat.
- Wear layers you can adjust easily to prevent overheating during intense runs.
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 knee pain after a turn or fall.
- Dizziness, confusion, or a persistent headache after hitting your head on the snow.
- Chest pain or extreme shortness of breath that does not improve 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.