Calories Burned Cross-Country Skiing
Calorie Calculator
About cross-country skiing
Cross-country skiing is one of the most demanding endurance sports there is, because it drives the legs, arms, and core at the same time. The 2024 Compendium rates moderate cross-country skiing at 8.5 METs, so a 155 lb skier burns around 600 calories an hour at a steady recreational pace. Push to a vigorous brisk effort and that climbs past 790 an hour, and elite racing tops out near 1,000.
Calories Burned by Body Weight
Calories burned per 30 minutes of cross-country skiing at moderate intensity (MET 8.5)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 231 cal |
| 140 lbs (64 kg) | 270 cal |
| 155 lbs (70 kg)Reference | 299 cal |
| 170 lbs (77 kg) | 328 cal |
| 185 lbs (84 kg) | 357 cal |
| 200 lbs (91 kg) | 386 cal |
| 220 lbs (100 kg) | 424 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 149 cal |
| 30 minutesReference | 299 cal |
| 45 minutes | 448 cal |
| 60 minutes | 598 cal |
| 90 minutes | 896 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of cross-country skiing burns enough calories to offset:
Based on 299 calories burned (30 min at 155 lbs)
Tips for Cross-Country Skiing
- Learn the diagonal stride before trying skate technique
- Layer clothing so you can shed a layer once you warm up
- Use poles actively, the upper body adds real calorie burn
- Carry water, cold air dehydrates you faster than you expect
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