Key Takeaways
- The 2024 Compendium provides 15 skating MET values ranging from 5.0 (moderate skateboarding) to 15.5 (maximal inline skating).[1]
- Inline skating at recreational pace (7.5 MET) estimates approximately 276 kcal for a 70 kg person over 30 minutes.[2]
- Ice speed skating (13.8 MET) and ice dancing (14.0 MET) are among the highest-MET skating activities.[1]
- The calculator covers 4 categories: ice skating, roller/inline skating, skateboarding, and longboarding.
- These are informational estimates for personal journaling. Individual results vary with technique and terrain.
Quick Skating Calorie Charts
Estimated kcal for 30 minutes continuous. For informational reference only.
Ice Skating
| Activity | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Ice Skating (Slow, <=9 mph) | 5.5 | 159 | 202 | 245 | 289 |
| Ice Skating (General) | 7 | 202 | 257 | 312 | 368 |
| Ice Skating (Rapidly, >9 mph) | 9 | 260 | 331 | 402 | 473 |
| Ice Speed Skating (Competitive) | 13.8 | 399 | 507 | 616 | 725 |
| Ice Dancing | 14 | 404 | 515 | 625 | 735 |
Roller / Inline Skating
| Activity | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Roller Skating (General) | 7 | 202 | 257 | 312 | 368 |
| Inline Skating (Recreational, 14.4 km/h) | 7.5 | 217 | 276 | 335 | 394 |
| Inline Skating (Moderate, 17.7 km/h) | 9.8 | 283 | 360 | 437 | 515 |
| Inline Skating (Fast, 21 km/h) | 12.3 | 355 | 452 | 549 | 646 |
| Inline Skating (Maximal, 24 km/h) | 15.5 | 448 | 570 | 692 | 814 |
Skateboarding
| Activity | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Skateboarding (Moderate) | 5 | 144 | 184 | 223 | 263 |
| Skateboarding (Competitive/Vigorous) | 6 | 173 | 221 | 268 | 315 |
Longboarding
| Activity | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Longboard (Slow, 13.3 km/h) | 6.8 | 196 | 250 | 304 | 357 |
| Longboard (Typical, 16.2 km/h) | 8.3 | 240 | 305 | 370 | 436 |
| Longboard (Fast, 18.4 km/h) | 10.5 | 303 | 386 | 469 | 551 |
How the Estimate Works
The calculator uses the standard MET formula with skating activity MET values from the 2024 Compendium:[1]
Calories = (MET × 3.5 × Wt_kg × Duration_min) ÷ 200
MET (Metabolic Equivalent of Task) represents the energy cost relative to rest. Select your skating category, then choose the specific activity type that best matches your intensity and speed.
Skating Categories Explained
Ice Skating
Includes recreational rink skating, speed skating, and ice dancing. MET range: 5.5-14.0. Speed and ice dancing are among the most demanding skating activities.
Roller / Inline Skating
General roller skating and inline skating at various speeds. MET range: 7.0-15.5. Inline skating at higher speeds has very high MET values.
Skateboarding
Street and park skateboarding at moderate to competitive effort. MET range: 5.0-6.0.
Longboarding
Longboard skating at various speeds from cruising to fast downhill. MET range: 6.8-10.5.
Speed Reference Guide
Use these speed benchmarks to select the appropriate activity type:
| Speed Tier | km/h | mph | Pace Description |
|---|---|---|---|
| Slow | 13-15 | 8-9 | Easy cruise, recreational |
| Moderate | 16-18 | 10-11 | Steady exercise pace |
| Fast | 19-22 | 12-14 | Vigorous training pace |
| Maximal | 24+ | 15+ | Maximum effort, racing |
Frequently Asked Questions
Sources & References
- Sports - Compendium of Physical Activities. Compendium of Physical Activities. PAC Compendium (2024)
- Winter Activities - Compendium of Physical Activities. Compendium of Physical Activities. PAC Compendium (2024)
- 2024 Adult Compendium of Physical Activities. Herrmann et al.. Journal of Sport and Health Science (2024)
- 2024 Adult Compendium: energy costs of human activities. Herrmann et al.. ScienceDirect (2024)
- Exercise energy expenditure and MET values. PMC. PMC (2019)
- Physical activity and energy expenditure research. PMC. PMC (2023)
- Physical activity measurement and tracking. PMC. PMC (2023)
- Physical activity research updates. PMC. PMC (2025)
- Inline Skating for Balance and Strength Promotion in Children during Physical Education. ResearchGate. ResearchGate (2014)
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This tool is for informational and journaling purposes only.
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