Cross-Country Skiing Calories Burned Chart

Cross-country skiing burns 525 to 945 calories per hour at moderate intensity, with skate skiing burning 40% more than classic technique.

Classic vs Skate Comparison (1 Hour)

Weight	Classic (Moderate)	Skate (Moderate)	Difference
50 kg	375 kcal	525 kcal	+40%
60 kg	450 kcal	630 kcal	+40%
70 kg	525 kcal	735 kcal	+40%
80 kg	600 kcal	840 kcal	+40%
90 kg	675 kcal	945 kcal	+40%
100 kg	750 kcal	1,050 kcal	+40%

For 70 kg person:

Duration	Light (6.0 MET)	Moderate (7.5 MET)	Vigorous (10.0 MET)
30 min	210 kcal	263 kcal	350 kcal
45 min	315 kcal	394 kcal	525 kcal
1 hour	420 kcal	525 kcal	700 kcal
90 min	630 kcal	788 kcal	1,050 kcal
2 hours	840 kcal	1,050 kcal	1,400 kcal

For 70 kg person:

Duration	Light (8.0 MET)	Moderate (10.5 MET)	Vigorous (13.0 MET)
30 min	280 kcal	368 kcal	455 kcal
45 min	420 kcal	551 kcal	683 kcal
1 hour	560 kcal	735 kcal	910 kcal
90 min	840 kcal	1,103 kcal	1,365 kcal
2 hours	1,120 kcal	1,470 kcal	1,820 kcal

Moderate intensity (7.5 MET):

Weight	30 min	1 hr	2 hr	3 hr
50 kg	188 kcal	375 kcal	750 kcal	1,125 kcal
55 kg	206 kcal	413 kcal	825 kcal	1,238 kcal
60 kg	225 kcal	450 kcal	900 kcal	1,350 kcal
65 kg	244 kcal	488 kcal	975 kcal	1,463 kcal
70 kg	263 kcal	525 kcal	1,050 kcal	1,575 kcal
75 kg	281 kcal	563 kcal	1,125 kcal	1,688 kcal
80 kg	300 kcal	600 kcal	1,200 kcal	1,800 kcal
85 kg	319 kcal	638 kcal	1,275 kcal	1,913 kcal
90 kg	338 kcal	675 kcal	1,350 kcal	2,025 kcal
95 kg	356 kcal	713 kcal	1,425 kcal	2,138 kcal
100 kg	375 kcal	750 kcal	1,500 kcal	2,250 kcal

Moderate intensity (10.5 MET):

Weight	30 min	1 hr	2 hr	3 hr
50 kg	263 kcal	525 kcal	1,050 kcal	1,575 kcal
55 kg	289 kcal	578 kcal	1,155 kcal	1,733 kcal
60 kg	315 kcal	630 kcal	1,260 kcal	1,890 kcal
65 kg	341 kcal	683 kcal	1,365 kcal	2,048 kcal
70 kg	368 kcal	735 kcal	1,470 kcal	2,205 kcal
75 kg	394 kcal	788 kcal	1,575 kcal	2,363 kcal
80 kg	420 kcal	840 kcal	1,680 kcal	2,520 kcal
85 kg	446 kcal	893 kcal	1,785 kcal	2,678 kcal
90 kg	473 kcal	945 kcal	1,890 kcal	2,835 kcal
95 kg	499 kcal	998 kcal	1,995 kcal	2,993 kcal
100 kg	525 kcal	1,050 kcal	2,100 kcal	3,150 kcal

Technique	Light	Moderate	Vigorous
Classic	6.0	7.5	10.0
Skate	8.0	10.5	13.0

Use our Cross-Country Skiing Calculator for personalized results.