Key Takeaways
- The 2024 Compendium provides 17 skiing MET values ranging from 4.3 (light downhill) to 16.0 (elite XC racing).[1]
- Cross-country skiing has significantly higher MET values than downhill due to continuous self-powered movement.[2]
- A 60-minute moderate XC session (8.5 MET) estimates approximately 625 kcal for a 70 kg person.[3]
- The lift-time deduction provides realistic downhill/snowboard estimates by separating chairlift time (resting MET) from active skiing.
- These are informational estimates for personal journaling. Individual results vary with terrain, snow conditions, and technique.
Quick Skiing Calorie Charts
Estimated kcal for 60 minutes continuous active time (no lift deduction). For informational reference only.
Downhill / Alpine
| Activity | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Downhill / Alpine (Light) | 4.3 | 248 | 316 | 384 | 452 |
| Downhill / Alpine (Moderate) | 6.3 | 364 | 463 | 562 | 662 |
| Downhill / Alpine (Vigorous) | 8 | 462 | 588 | 714 | 840 |
| Alpine High-Intensity Training | 7.3 | 422 | 537 | 652 | 767 |
| Slalom | 9.3 | 537 | 684 | 830 | 977 |
Cross-Country
| Activity | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Cross-Country (Slow, 2.5 mph) | 6.8 | 393 | 500 | 607 | 714 |
| Cross-Country (Moderate, 4-4.9 mph) | 8.5 | 491 | 625 | 759 | 893 |
| Cross-Country (Brisk, 5-7.9 mph) | 11.3 | 653 | 831 | 1009 | 1187 |
| Cross-Country Racing (8-11.9 mph) | 14 | 809 | 1029 | 1250 | 1470 |
| Cross-Country Elite (12-16 mph) | 16 | 924 | 1176 | 1428 | 1680 |
| Cross-Country (Hard Snow, Uphill) | 15.5 | 895 | 1139 | 1383 | 1628 |
| Cross-Country (Skating Technique) | 13.3 | 768 | 978 | 1187 | 1397 |
| Cross-Country (Biathlon Skating) | 13.5 | 780 | 992 | 1205 | 1418 |
| Cross-Country High-Intensity Training | 9.5 | 549 | 698 | 848 | 998 |
Snowboarding
| Activity | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Snowboarding (Recreational) | 7.5 | 433 | 551 | 669 | 788 |
Specialty
| Activity | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Skiing (General) | 7 | 404 | 515 | 625 | 735 |
| Ski Jumping (Climb w/ Skis) | 7 | 404 | 515 | 625 | 735 |
How the Estimate Works
The calculator uses the standard MET formula with skiing activity MET values from the 2024 Compendium:[1]
Calories = (MET × 3.5 × Wt_kg × Duration_min) ÷ 200
Lift-time deduction: For downhill/snowboard sessions, chairlift or gondola time is deducted from the total and calculated at resting MET (1.0). The remaining active skiing time uses the selected activity MET.
Snow condition modifier: Powder/fresh snow adds +10% to the base MET (more resistance), while icy conditions reduce it by -5% (less resistance). Groomed conditions use the baseline MET.
Skiing Disciplines Explained
Downhill / Alpine
Gravity-powered skiing down prepared slopes. MET range: 4.3-9.3. Actual active skiing time is less than session time due to chairlift rides.
Cross-Country
Self-powered skiing across flat or rolling terrain. MET range: 6.8-16.0. Among the highest-calorie activities in the entire Compendium.
Snowboarding
Recreational snowboarding at 7.5 MET. Similar lift-time considerations as downhill skiing.
Specialty
General skiing and ski jumping. Uses 7.0 MET for unspecified skiing or the climbing component of ski jumping.
Lift Time Estimation Guide
For downhill skiing and snowboarding, a significant portion of session time is spent on the chairlift. Typical estimates:
| Session Length | Typical Lift Time | Active Skiing |
|---|---|---|
| 1 hour | ~15 min | ~45 min |
| 2 hours | ~30 min | ~90 min |
| 4 hours (half day) | ~60 min | ~180 min |
Frequently Asked Questions
Sources & References
- 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)
- Exercise energy expenditure and MET values. PMC. PMC (2019)
- Physiological demands of skiing. PMC. PMC (2019)
- The health aspects of skiing. ResearchGate. ResearchGate (2024)
- Health benefits of different types of skiing. ResearchGate. ResearchGate (2025)
- Effect of strength training and the practice of Alpine skiing. NSCA. Journal of Strength and Conditioning Research (2011)
Certified Personal Trainer & Sports Nutritionist
NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.
Learn more about Manish
NASM Certified
Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine
This tool is for informational and journaling purposes only.
I am NOT a doctor.