Energy expenditure and number of calories burned doing cross-country skiing

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How many calories do we burn doing cross-country skiing?

Energy expenditure and calories burned cross-country skiing & Ski Touring

Do you know how many calories you can burn when cross-country skiing for 30 minutes or 1 hour? By entering your overall activity time and your weight in kilos, you can get an idea of how many calories you burn cross-country skiing.

on Cross-country skiing, moderate 7km/h
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Cross-country skiing: A few examples of energy expenditure depending on weight and activity time.

Use the table below to see how many calories you can burn with cross-country skiing!

Cross-country skiing
Moderate intensity

Expenditure in Kilocalories

Weight15 minutes30 minutes1 hour
40 kg74147294
50 kg92184368
60 kg110221441
70 kg129257515
80 kg147294588
90 kg165331662

Cross-country skiing
High intensity

Expenditure in Kilocalories

Weight15 minutes30 minutes1 hour
40 kg84168336
50 kg105210420
60 kg126252504
70 kg147294588
80 kg168336672
90 kg189378756

See detailed calculations and metabolic equivalent for cross-country skiing

FIND OUT MORE ABOUT CROSS-COUNTRY SKIING

Who said that cross-country skiing was a sport for little players?

On the contrary, if there’s one sport that expends a lot of energy, it’s cross-country or touring skiing.

It’s a sport that exercises the body as a whole, helps maintain a good figure and, for nature lovers, combines the useful with the pleasurable. So don’t hesitate, this sport will give you back your dream body and your contemplative nature spirit.

Cross-country skiing is a winter activity practiced on snow-covered surfaces. It’s a form of skiing characterized by the fact that the ski heel is not attached to the boot, enabling a more natural gliding motion. Cross-country skiing is generally practised on specially groomed trails, either in classic style (alternating stride) or freestyle (skating stride).

Some benefits of doing cross-country skiing:

  • Muscle strengthening: Cross-country skiing calls on many of the body’s muscles, particularly those of the legs, buttocks, back and arms. This helps to strengthen and tone the whole body.
  • Improved endurance: Cross-country skiing is an aerobic activity that stimulates the cardiovascular system and improves endurance. The continuous gliding motion combined with the effort put in during propulsion helps develop good cardiorespiratory capacity.
  • Burn calories: Cross-country skiing is a high-energy activity. Depending on the intensity of the effort and the duration of the session, it is possible to burn a large number of calories, making it an ideal activity for maintaining a healthy weight.
  • Balance and coordination: Cross-country skiing requires good balance and precise coordination of arm and leg movements. Regular cross-country skiing can improve these skills and promote better body coordination.
  • Stimulation of mental health: Cross-country skiing is often practised in the great outdoors, offering an immersive and relaxing experience. This can help reduce stress, improve mood and promote an overall sense of well-being.
  • Interaction with the environment: Cross-country skiing lets you enjoy magnificent winter landscapes and discover unspoilt natural areas. It’s an opportunity to connect with nature, observe wildlife and enjoy the peace and quiet of the snow-covered environment.

In conclusion, cross-country skiing is a complete activity that offers numerous benefits for body and mind. Whether for physical training, relaxation in the great outdoors or the pleasure of gliding across the snow, cross-country skiing is an excellent way to enjoy the joys of winter while taking care of your health.

How to calculate the number of calories burned doing cross-country skiing

The result displayed is expressed in Kcal and is calculated on the basis of MET (Metabolic Equivalent of Task). The MET for each activity is the result of statistical data and cannot therefore be interpreted as an exact calculation, but rather as an estimate taking into account the MET value and the ratio between the time spent on an activity and the weight of the individual.

For example: the MET value for cross-country skiing is 7 at a moderate pace. This means that a person doing moderate skiing consumes 7 times more energy than at rest.

MET values for different levels of cross-country skiing intensity

  • Moderate ski touring 7k/h: MET = 7
  • Intense ski touring 10.5k/h: MET = 8

Discover the detailed formula to calculate your daily energy expenditure while doing cross-country skiing

Consumption in Kcal per minute = (MET*3.5*Weight in kilos)/200

For a person weighing 70 kilos who spends 30 minutes :
Consumption in Kcal per minute = (8*3.5*70)/200 = 9.8 Kcal/min
So for 30 minutes = 9.8*30 = 294 kcal for 30 minutes

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