How Many Calories Burned Skiing

  • To lose weight, skiing is not sufficient on its own, and it must be combined with a balanced diet as well.
  • Skiing at a moderate intensity will often result in a 150-pound person burning 300 to 600 calories per hour.
  • The hamstrings, calves, glutes, and core muscles are other muscles that are used extensively during skiing.

calories burned skiing

Are you a devoted skier looking for a thrilling and enjoyable way to burn calories while enjoying the slopes? You might perhaps be just interested in seeing how many calories this well-liked winter activity might burn. Regardless of your motivation, you could be surprised by the answer to the question "how many calories do you burn skiing?" Skiing is not only an exhilarating and fun activity to do while on the mountain, but it can also be a fantastic workout. According to a variety of variables, like your weight, skill level, and the acuity of your run, skiing can actually burn a large amount of calories. So read on to learn how many calories burned skiing if you're searching for a fun and efficient way to stay active during the winter.

How skiing can help with weight loss

Skiing is a high-intensity exercise that may increase your heart rate and burn a considerable amount of calories, which is one of the reasons it is so successful for weight loss. Skiing can, according to study, burn between 300 and 600 calories each hour, depending on your weight, level of expertise, and the aplomb with which you handle the terrain. The implication of this is that a full day of skiing might result in a calorie burn of at least 2,000.

To lose weight, skiing is not sufficient on its own, it is vital to understand this. Skiing must be combined with a balanced diet, various forms of exercise, and skiing itself to produce effects. During the winter, skiing can be a terrific method to boost your exercise program and maintain your motivation.

How many calories do you burn skiing?

Your weight, level of expertise, and the length and intensity of your run all affect how many calories burned skiing. Skiing at a moderate intensity will often result in a 150-pound person burning 300 to 600 calories per hour. Nevertheless, based on the person, this number may differ greatly.

As a result, a full day of skiing, which can last anywhere between 4 and 8 hours, can burn as much as 2400 calories. Skiing is thus a useful means of maintaining a healthy lifestyle and losing weight.

Additionally, you should be aware that the kind of skiing you do can impact how many calories you burn. Cross-country skiing, for instance, is a more demanding style of skiing that can burn up to 900 calories per hour, but downhill skiing normally burns fewer calories.

Skiing as a form of exercise

A full-body workout may be obtained by skiing, which is a great type of exercise. As you maneuver down the slopes, a variety of muscles in your body, including your legs, core, and upper body, must be used. You can enhance your cardiovascular health, balance, and coordination by skiing.

Skiing is low-impact and easy on your joints, which is one advantage of skiing as a type of exercise. Skiing puts much less stress on your knees and other joints than other high-impact exercises like running or jumping, making it the perfect type of exercise for persons with joint pain or injuries.

Skiing may be an enjoyable and social way to stay active, which is another perk. You can have a better time skiing with friends or family, and it can also inspire you to be active all winter long.

Which muscle works the most during skiing?

A large variety of muscles are used when skiing, however some are used more frequently than others. The quadriceps, which stretch your knees and assist you in keeping your balance and control while skiing, is one of the main muscles used.

The hamstrings, calves, glutes, and core muscles are other muscles that are used extensively during skiing. While skiing, your hamstrings and calves assist you in regulating your speed and direction while your glutes and core muscles support you and aid in maintaining good form.

Overall, skiing is a great whole-body workout that can increase your strength, stamina, and general fitness.

Factors that affect calorie burn while skiing

Weight, skill level, and run intensity are just a few of the variables that might affect how many calories burned skiing. The kind of skiing you do, the length of your run, and the terrain you are skiing on are other elements that can influence calorie burn.

Skiing, for instance, will often burn more calories on steeper terrain or at a faster speed than it will on flat terrain or at a slower rate. Similar to running longer distances, skiing longer ones will burn more calories than shorter ones.

You should also consider your age, gender, and degree of fitness when calculating how many calories you burn when skiing. Skiing often results in a higher calorie expenditure for younger and more physically fit persons than for older or less fit people.

How to calculate calories burned skiing

Given that it depends on a variety of variables, calculating how many calories you burn when skiing can be challenging. The length of your run, the intensity of your skiing, and your weight may all be used in a number of online calculators and mobile apps to help you estimate your calorie expenditure.

Using a METs chart is another technique to calculate how many calories burned skiing. A measurement of the energy used up during physical exercise is called a MET, or metabolic equivalent. Skiing burns 7 times as many calories as resting, according to the Compendium of Physical Activities, and downhill skiing has a MET value of 7.0.

Your weight in kilos, the activity's MET value, and the activity's duration in hours should be multiplied to determine the number of calories burned. Skiing for an hour, for instance, would result in a person weighing 150 pounds burning about 324 calories (7.0 METs x 68 kg x 1 hour = 476 calories; 150 lbs / 2.2 kg = 68 kg).

It's critical to enter precise data about your weight and skiing habits in order to receive a reliable estimate of your calorie burn. You should be aware that the results of these calculators are only estimations and that your real calorie expenditure will likely depend on a variety of variables.

Skiing vs other winter sports

One winter sport, among many others, that may keep you active and burn calories in the chilly months is skiing. Snowboarding, ice skating, and snowshoeing are a few other prominent winter activities.

Skiing is often seen as a more strenuous kind of exercise that can burn more calories than other winter activities. A common winter sport like cross-country skiing, for instance, may burn up to 900 calories per hour, but it demands more skill and stamina than downhill skiing.

Winter sports that can give a full-body workout and help you lose weight include ice skating and snowshoeing. But compared to skiing or snowboarding, these sports usually result in lower calorie expenditure.

Tips for maximizing calorie burn while skiing

While skiing, there are a number of strategies you can employ to increase your calorie burn. Skiing more quickly or over more challenging terrain is one of the best methods to improve your calorie burn. More energy and effort will be needed for this, which will increase the number of calories burned.

By taking fewer pauses and skiing for longer stretches of time, you can improve your calorie burn. You can burn as many calories as you can by doing this while maintaining an elevated heart rate.

The correct nutrition should be provided to your body before and after skiing to prevent dehydration. The greatest way to ensure that your body is functioning at its peak and burning calories effectively is to consume enough of water and eat a healthy, balanced diet.


1. How many calories do you burn skiing for 4 hours?

Several elements, such as your weight, level of expertise, and the rigor of your run, affect how many calories you burn when skiing for four hours. While a 200-pound person skiing at a high intensity for 4 hours could burn up to 2120 calories, a 150-pound person can anticipate to burn roughly 1296 calories while doing so.

2. Why does skiing burn so many calories?

Skiing involves continual movement and balance while utilizing all major muscular groups. By doing this, you may work out your entire body and burn a lot of calories.

3. Calories burned cross country skiing vs running

Running doesn't have the same calorie burn as cross-country skiing. Cross-country skiing has a MET value of 12.0, according to the Compendium of Physical Activities, meaning it burns 12 times as many calories as resting. While running has a MET value of 8.0, it burns 8 times as many calories as resting does.

4. How many calories does roller skiing burn?

When cross-country skiing on pavement, roller skis are used, and roller skiing is a type of that. According on your weight and level of intensity, it can burn between 600 and 1000 calories each hour.


Winter sports like skiing may be enjoyable and exhilarating while also working out the entire body and burning a lot of calories. Your weight, level of expertise, and the length and intensity of your run all affect how many calories you burn while skiing. Skiing at a quicker pace, on steeper terrain, and for longer periods of time will help you burn calories more effectively. You may keep active and healthy during the winter while taking pleasure in the rush of the slopes by including skiing into your workout regimen.


  1. Burtscher, M., Federolf, P. A., Nachbauer, W., & Kopp, M. (2019). Potential Health Benefits From Downhill Skiing. Frontiers in Physiology, 9. ‌
  2. Niederseer, D., Walser, R., Schmied, C., Dela, F., Gräni, C., Bohm, P., Müller, E., & Niebauer, J. (2021). Effects of a 12-Week Recreational Skiing Program on Cardio-Pulmonary Fitness in the Elderly: Results from the Salzburg Skiing in the Elderly Study (SASES). International Journal of Environmental Research and Public Health, 18(21), 11378. ‌


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