Calories Burned Snowshoeing: Chart by Weight and Calculator
Last updated
This page shows estimated calories burned during snowshoeing. The table uses standard metabolic values to give you a baseline for a typical adult. Keep in mind that these numbers are only estimates. Your real energy burn depends on your fitness level, body composition, technique, and how hard you actually work out on the snow.
Fitness trackers also rely on formulas to estimate your energy output, so they might not match these tables exactly.
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 |
|---|---|---|---|---|---|---|
| Snow shoeing, moderate effort (code 19190) | 5.3 | 151 | 189 | 227 | 265 | 303 |
| Snow shoeing, vigorous effort (code 19192) | 10.0 | 286 | 357 | 429 | 500 | 572 |
By duration
For the row “Snow shoeing, moderate effort” (5.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 76 | 95 | 114 | 133 | 151 |
| 30 min | 151 | 189 | 227 | 265 | 303 |
| 45 min | 227 | 284 | 341 | 398 | 454 |
| 60 min | 303 | 379 | 454 | 530 | 606 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Snow shoeing, moderate effort: 5.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 189 kcal.
Which row is you?
The table breaks down snowshoeing into two categories based on how hard you push yourself. The first row covers moderate effort, which means you are moving at a steady, sustainable pace on relatively flat or gently rolling terrain. You can still hold a conversation at this level. The second row covers vigorous effort. Choose this option if you are climbing steep hills, breaking trail in deep powder, or moving fast enough that talking becomes difficult. Pick the row that best matches your breathing rate and the difficulty of your route.
What changes the real number
- The depth and consistency of the snow, as breaking trail in fresh powder requires much more energy than walking on a packed trail.
- The steepness of the terrain you are climbing or descending.
- The total weight you carry, including your heavy winter clothing and backpack.
- Your personal technique and efficiency with the snowshoes and poles.
Practical tips
- Dress in breathable layers so you can remove clothing before you start sweating heavily in the cold.
- Use poles with snow baskets to help maintain your balance and distribute the workload to your upper body.
- Track your time actually moving rather than your total time outside to get a more accurate estimate of your energy output.
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 chest pain that spreads to your neck, jaw, or arms.
- Unexplained dizziness, lightheadedness, or feeling like you might pass out.
- Extreme shortness of breath that feels out of proportion to your effort level.
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.