Calories Burned Skiing (cross country, hard snow, uphill, maximum, snow…)
Skiing (cross country, hard snow, uphill, maximum, snow…) (cross country, hard snow, uphill, maximum, snow mountaineering) is rated 15.5 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 skiing (cross country, hard snow, uphill, maximum, snow…) by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 136 | 203 | 271 | 407 | 610 | 814 | 1221 |
| 55 kg | 149 | 224 | 298 | 448 | 671 | 895 | 1343 |
| 60 kg | 163 | 244 | 326 | 488 | 732 | 976 | 1465 |
| 65 kg | 176 | 264 | 353 | 529 | 793 | 1058 | 1587 |
| 70 kg | 190 | 285 | 380 | 570 | 854 | 1139 | 1709 |
| 75 kg | 203 | 305 | 407 | 610 | 915 | 1221 | 1831 |
| 80 kg | 217 | 326 | 434 | 651 | 977 | 1302 | 1953 |
| 85 kg | 231 | 346 | 461 | 692 | 1038 | 1383 | 2075 |
| 90 kg | 244 | 366 | 488 | 732 | 1099 | 1465 | 2197 |
| 95 kg | 258 | 387 | 515 | 773 | 1160 | 1546 | 2319 |
| 100 kg | 271 | 407 | 543 | 814 | 1221 | 1628 | 2441 |
| 110 kg | 298 | 448 | 597 | 895 | 1343 | 1790 | 2685 |
| 120 kg | 326 | 488 | 651 | 976 | 1465 | 1953 | 2929 |
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 skiing (cross country, hard snow, uphill, maximum, snow…) at 70 kg (570 kcal) is roughly 6 bananas, 2.3 chocolate bars or 4.1 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 skiing (cross country, hard snow, uphill, maximum, snow…) fits in a plan
At 15.5 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 Skiing (cross country, hard snow, uphill, maximum, snow…) burn?
About 570 kcal for a 70 kg person, 732 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Skiing (cross country, hard snow, uphill, maximum, snow…) burn?
Around 1139 kcal at 70 kg. Skiing (cross country, hard snow, uphill, maximum, snow…) is rated 15.5 MET (very vigorous intensity).
How long do I need to do Skiing (cross country, hard snow, uphill, maximum, snow…) to burn 500 calories?
About 27 minutes at 70 kg, or 21 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; Skiing (cross country, hard snow, uphill, maximum, snow…) is 15.5 MET (cross country, hard snow, uphill, maximum, snow mountaineering).
Is Skiing (cross country, hard snow, uphill, maximum, snow…) 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.