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How Many Calories are Burned by Cross country skiing?



Welcome to the cross country skiing section of DietandFitnessToday where the highest number of calories burned is 668 Calories, for cross country skiing on hard snow, uphill at maximum effort or snow mountaineering. This is for an average male weighting 190 pounds (86 Kg). Below is a list of 7 activities based on the general description of cross country skiing, ranging from the highest calorie burn from 'cross country skiing on hard snow, uphill at maximum effort or snow mountaineering' which burns 668 calories in 30 minutes through to the activity 'cross country skiing with light effort at 2.5 mph' which has the lowest calorie burn of 293 calories in 30 minutes, for a typical adult weighing 190 pounds (86 Kg).

For cross country skiing with skating technique, which is a typical intensity activity under the general description of cross country skiing activities, the average calories burned by a person weighing 190 pounds (86 Kg) in 30 minutes is 573 Calories. In one hour cross country skiing with skating technique will burn 1,146 Calories.

Summary of Cross country skiing Information and Charts

To help you find the information you need, we first focus on cross country skiing with skating technique which is the most common cross country skiing activity. This is followed by the activities with the highest burn rate which is cross country skiing on hard snow, uphill at maximum effort or snow mountaineering, and the lowest which is cross country skiing with light effort at 2.5 mph, giving the average calories burned per minute and per hour, along with food calorie equivalents and our new proprietary calories burned score© and calories burned rank©The calorie score gives an indication of the relative burn rate of the cross country skiing activities measured as a percentage score out of 100 for the different cross country skiing activities, where 100% is the maximum calorie burn which we estimate from running at a pace of 4 minutes per mile which is a world class speed for running for 30 mins.

The calorie rank is the rank of the cross country skiing activity compared with all other 800 activities in our database to give an indication of the percentage of activities which have a higher or lower calorie burn. A rank of 1 means it is the highest ranking activity in terms or calorie burn and a rank of 100 means it is the activity with the lowest carlorie burn compared with all other activities.

Effect of Intensity on the Calorie Calculator

Although the above is a typical example for cross country skiing, the calculator we use to determine the calories burnt depends on the intensity, duration and your body weight. At the bottom of the article we have a variety of different intensities which can be personalized based on your weight and the duration of the activities, using our free calculator.

Calorie Score and Calorie Rank for Cross country skiing

At dietandfitnesstoday we have a new proprietary concept of a Calories Burned Score© and Calories Burned Rank©.

Calories Burned in 30 Minutes for a Typical cross country skiing Activity

As we have previously mentioned Cross country skiing with skating technique is a moderate and typical level of intensity for cross country skiing and can be used as a general representative approximate measure for calories burnt by cross country skiing. For this activity in 30 minutes an average man weighing 190 pounds (86 kg) burns 573 Calories, while an average woman weighing 163 pounds (74 kg), in 30 minutes burns 492 Calories.

Calories Per Minute

The calories burned per minute for Cross country skiing with skating technique is 19 Calories per minute, for a typical man and for a typical female is 16 Calories per minute.

Calories Per Hour

The calories lost in one hour is 1,146 calories for a typical man, and 983 calories in one hour for a typical woman.

How to Burn 100 Calories

To burn 100 calories for a typical male would require 5 minutes of the activity cross country skiing with skating technique and to burn 100 calories with the same cross country skiing activity for a typical female would take 6 minutes.

Score and Rank

Cross country skiing with skating technique has a Calorie Burned Score© of 56.4 out of 100 which means it gives a calorie burn of 56.4 % of the highest realistic calorie burn possible. This activity has a Calorie Burned Rank© of 20 out of 100 ie it is in the top 20 % of activities in terms of calorie burn. There are in fact 21 activities that have a higher calorie burn than cross country skiing with skating technique

Equivalent Activities

The following activities burn the same number of calories as Cross country skiing with skating technique -

  • running a marathon
  • skating, speed, competitive

Comparison with Inactivity

30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means Cross country skiing with skating technique burns 14.3 times more calories than the equivalent time of inactivity for an average man and 13.3 times more calories for an average female.

Food Calorie Equivalents

This level of 573 calories burnt by an average man cross country skiing with skating technique is equivalent to 1.0 Big Macs, 2.0 snickers bar, 4.8 Starbucks Grande Skinny Lattes, 1.9 cheeseburgers, 2.0 slices of pizza or 1.5 large blueberry muffins.

For an average female burning 492 calories is equivalent to 0.9 Big Macs, 1.8 snickers bar, 4.1 Starbucks Grande Skinny Lattes, 1.6 cheeseburgers, 1.7 slices of pizza or 1.3 large blueberry muffins.

Weight Loss from Cross country skiing

To answer the question how many pounds will I lose from the activity cross country skiing? Taking this example of cross country skiing with skating technique in 30 minutes, the weight loss for a typical man is a minimum of 0.08 pounds, and a typical woman would lose 0.07 pounds.

Based on 4 sessions per week of cross country skiing with skating technique for a duration of 30 minutes per session, the approximate time taken to lose one pound is 3 weeks for a man and 4 weeks for a woman, assuming no other changes in lifestyle or eating habits.

The same 4 sessions per week of cross country skiing with skating technique for a duration of 30 minutes per session, would lose 1kg in 1 weeks for a man and 2 weeks for a woman.

Cross country skiing Activity with the Highest Calorie Burn

The highest number of calories burned for an average person is achieved by cross country skiing on hard snow, uphill at maximum effort or snow mountaineering. For this activity in 30 minutes an average man burns 668 Calories, while an average woman in 30 minutes burns 573 Calories.

This activity of cross country skiing on hard snow, uphill at maximum effort or snow mountaineering has a Calories Burned Score© of 66.3 out of 100 which means it gives a calorie burn of 66.3 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 11 out of 100 ie it is in the top 11 % of activities in terms of calorie burn. There are in fact 8 activities that have a higher calorie burn than cross country skiing on hard snow, uphill at maximum effort or snow mountaineering

Since this level of activity is in the top 15% of all activities it is not advised to attempt this level of activity if you are just starting out on a new fitness regime. In fact this level of intensity may be beyond all but the highest levels of fitness.

Cross country skiing Activity with the Lowest Calorie Burn

The cross country skiing activity with the lowest calories burnt is cross country skiing with light effort at 2.5 mph, which for an average man in 30 minutes burns 293 Calories, and for an average woman burns 251 Calories.

This activity of cross country skiing with light effort at 2.5 mph has a Calories Burned Score© of 27.3 out of 100 which means it gives a calorie burn of 27.3 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 58 out of 100 ie it is in the top 58 % of activities in terms of calorie burn. There are in fact 201 activities that have a higher calorie burn than cross country skiing with light effort at 2.5 mph

Average Calories Burned by Cross country skiing

Based on the the list of 7 cross country skiing activities, shown below, the average calories burned for an average male, weighing 190 pounds (86 kg) is 527 Calories for 30 minutes of cross country skiing. The average burnt for an average female, weighing 163 pounds (74 kg) is 452 Calories for 30 minutes of cross country skiing.

Cross country skiing for 30 minutes - Calories Burned Calculator

Calories Burned in 30 minutes of cross country skiing for Average Male (M) and Female (F) (click to personalise).
cross country skiing on hard snow, uphill at maximum effort or snow mountaineering - calories  Male=668 kcal, Female=573 kcal.
cross country skiing at >8.0 mph (elite skier, racing) - calories  Male=646 kcal, Female=555 kcal.
cross country skiing in a biathlon with skating technique - calories  Male=582 kcal, Female=499 kcal.
cross country skiing with skating technique - calories  Male=573 kcal, Female=492 kcal.
cross country skiing at a brisk speed of 5.0-7.9 mph with vigorous effort - calories  Male=539 kcal, Female=462 kcal.
cross country skiing at a moderate speed and effort of 4.0-4.9 mph - calories  Male=388 kcal, Female=333 kcal.
cross country skiing with light effort at 2.5 mph - calories  Male=293 kcal, Female=251 kcal.

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You can browse other common activities from our database, from the links below or visit the compendium at https://sites.google.com/site/compendiumofphysicalactivities/home.

Calories Burned Activities


  aerobics
  at work
  badminton
  baseball
  ballet
  ballroom dancing
  basketball
  boxing
  biking
  canoeing
  climbing
  cleaning
  cricket
  cross country skiing
  crossfit
  cycling
  dancing
  exercise
  elliptical
  fishing
  football
  fencing
  gardening
  golf
  gymnastics
  hiking
  horse riding
  housework
  ice skating
  jogging
  judo
  karate
  kayaking
  kick boxing
  pilates
  rodeo sports
  rollerblading
  ropejumping
  rowing
  rugby
  running
  resting
  sailing
  shopping
  sitting
  skating
  skiing
  sleeping
  soccer
  softball
  spinning
  sports
  standing
  step aerobics
  swimming
  tae kwan do
  tennis
  treadmill
  volleyball
  walking
  water polo
  weight lifting
  yoga
  zumba

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.