Calories burned: Cross-country skiing
The highest sustained calorie burn of almost any endurance sport.
≈ 280 kcal in 30 min at 70 kg
Reviewed by the Exercise Calorie Calculator editorial team · · Method & sources
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Estimate only — not medical advice. Actual burn varies with fitness, body composition, effort and conditions.
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Cross-country skiing calorie chart
Estimated kcal for cross-country skiing (MET 8) by session length and body weight. Values are rounded estimates.
| Duration | 50 kg | 60 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| 10 min | 67 | 80 | 93 | 113 | 133 |
| 15 min | 100 | 120 | 140 | 170 | 200 |
| 20 min | 133 | 160 | 187 | 227 | 267 |
| 30 min | 200 | 240 | 280 | 340 | 400 |
| 45 min | 300 | 360 | 420 | 510 | 600 |
| 1 h | 400 | 480 | 560 | 680 | 800 |
| 1.5 h | 600 | 720 | 840 | 1020 | 1200 |
Imperial check: 154 lb ≈ 70 kg · 187 lb ≈ 85 kg · 220 lb ≈ 100 kg.
About this estimate
Cross-country skiing carries a MET of 8(vigorous intensity) in the Compendium of Physical Activities — the research standard for energy-cost data (source database, see also our full methodology). The calculator uses:
calories = MET × weight (kg) × hours
So for a 70 kg person, one hour of cross-country skiing costs about560 kcal. Effort matters: going harder, adding hills, carrying load or rushing intervals all push the real number up; breaks and easy pacing pull it down.
How to burn more
- Add intervals — 1 minute hard, 2 minutes easy — to raise average intensity.
- Extend the session gradually; an extra 10 minutes adds ~93 kcal at 70 kg.
- Combine with a second activity — see the compare tray in the calculator above.
- Keep non-exercise movement high on rest days (walking, stairs, chores).
Estimate only — not medical advice. Real-world burn depends on fitness, body composition, age, weather and terrain.
Cross-country skiing calorie FAQ
How many calories does cross-country skiing burn in 30 minutes?
For a 70 kg (154 lb) person, cross-country skiing burns about 280 kcal in 30 minutes at its standard intensity (MET 8). Heavier people burn more, lighter people less — the chart below shows common weights.
How many calories does cross-country skiing burn in an hour?
About 560 kcal for a 70 kg person at MET 8. Double the time roughly doubles the burn, assuming steady effort throughout.
What is the MET of cross-country skiing?
The MET (metabolic equivalent of task) of cross-country skiing is 8 — vigorous intensity. The formula is: calories = MET × weight(kg) × hours. Example at 70 kg: 8 × 70 × 1 h = 560 kcal.