Cross Country Skiing Calories Burned Calculator
Calculate calories burned cross-country skiing with classic technique. One of the highest calorie-burning activities available.
MET: 7.5 for moderate cross-country (classic)
About the Cross Country Skiing Calories Burned
Learn more about the calculator and its creator
Jonas
Cross-country skiing is exceptional for calorie burn because it engages your entire body. I created this calculator to help skiers understand the impressive energy expenditure of this full-body sport.
Cross Country Skiing Calories Burned Calculator
A 60-minute cross-country skiing session burns approximately 500 to 700 calories depending on body weight, technique, and intensity.
Cross-country skiing is one of the most effective calorie-burning exercises available. The classic diagonal stride technique engages your entire body - arms, legs, and core work together in a continuous motion that demands significant energy expenditure.
Cross-Country Skiing (Classic) MET Values
- Light intensity (6.0 MET): Easy touring, flat terrain, relaxed pace
- Moderate intensity (7.5 MET): Steady pace, some hills, recreational skiing
- Vigorous intensity (10.0 MET): Racing pace, challenging terrain, high effort
Calories Burned Cross-Country Skiing by Weight
| Weight | 30 min | 1 hour | 2 hours | 3 hours |
|---|---|---|---|---|
| 60 kg (132 lbs) | 225 kcal | 450 kcal | 900 kcal | 1,350 kcal |
| 70 kg (154 lbs) | 263 kcal | 525 kcal | 1,050 kcal | 1,575 kcal |
| 80 kg (176 lbs) | 300 kcal | 600 kcal | 1,200 kcal | 1,800 kcal |
| 90 kg (198 lbs) | 338 kcal | 675 kcal | 1,350 kcal | 2,025 kcal |
Why Cross-Country Skiing Burns So Many Calories
- Full-body engagement: Arms, legs, and core work simultaneously
- Continuous movement: No rest periods like downhill skiing
- Snow resistance: Pushing through snow adds resistance
- Uphill sections: Hills dramatically increase energy demand
Note: For skate skiing technique, which burns even more calories, see our Skate Skiing Calculator or use the main Skiing Calorie Calculator.
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