Calories Burned Cross-country skiing
Cross-country skiing (moderate speed) is rated 9 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned cross-country skiing by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 79 | 118 | 158 | 236 | 354 | 473 | 709 |
| 55 kg | 87 | 130 | 173 | 260 | 390 | 520 | 780 |
| 60 kg | 95 | 142 | 189 | 284 | 425 | 567 | 850 |
| 65 kg | 102 | 154 | 205 | 307 | 461 | 614 | 921 |
| 70 kg | 110 | 165 | 221 | 331 | 496 | 662 | 992 |
| 75 kg | 118 | 177 | 236 | 354 | 532 | 709 | 1063 |
| 80 kg | 126 | 189 | 252 | 378 | 567 | 756 | 1134 |
| 85 kg | 134 | 201 | 268 | 402 | 602 | 803 | 1205 |
| 90 kg | 142 | 213 | 284 | 425 | 638 | 851 | 1276 |
| 95 kg | 150 | 224 | 299 | 449 | 673 | 898 | 1347 |
| 100 kg | 158 | 236 | 315 | 473 | 709 | 945 | 1418 |
| 110 kg | 173 | 260 | 347 | 520 | 780 | 1040 | 1559 |
| 120 kg | 189 | 284 | 378 | 567 | 850 | 1134 | 1701 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of cross-country skiing at 70 kg (331 kcal) is roughly 3.5 bananas, 1.3 chocolate bars or 2.4 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where cross-country skiing fits in a plan
At 9 MET this counts as vigorous activity: 75 minutes a week meets the WHO minimum on its own. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Cross-country skiing burn?
About 331 kcal for a 70 kg person, 425 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Cross-country skiing burn?
Around 662 kcal at 70 kg. Cross-country skiing is rated 9 MET (very vigorous intensity).
How long do I need to do Cross-country skiing to burn 500 calories?
About 46 minutes at 70 kg, or 36 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Cross-country skiing is 9 MET (moderate speed).
Is Cross-country skiing good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.