How many calories does snowshoeing burn per hour?

At a moderate pace on packed trails, a 75 kg person burns roughly 400 kcal/hour. On unpacked snow or mountainous terrain, this can exceed 600–800 kcal/hour.

Is snowshoeing a good workout?

Yes. The 2024 Compendium rates it at MET 5.3–10.0, comparable to or exceeding hiking and brisk cycling. Unpacked snow adds significant resistance.

Does snow type really make a big difference?

Absolutely. Research shows unpacked (powder) snow can increase energy expenditure by 60% or more compared to packed/groomed trails at the same speed.

How does it compare to hiking?

Snowshoeing on flat, packed snow is similar to general hiking (MET ~6.0). On unpacked or mountainous terrain, it exceeds typical hiking intensity.

Snowshoeing Calories Burned Calculator

Name: Snowshoeing Calories Burned Calculator
Author: Manish Kumar

Key Takeaways

The 2024 Compendium assigns snowshoeing a base MET of 5.3 (moderate pace) to 10.0 (vigorous), making it a high-calorie-burning winter activity.^[1]
Unpacked (powder) snow increases energy cost by ~60% compared to packed/groomed trails at the same speed.^[2]
Even small increases in speed dramatically increase energy expenditure — the relationship is non-linear at slow snowshoeing speeds.^[2]

How the Calculation Works

The base MET of 5.3 is multiplied by snow condition (1.0× packed, 1.3× mixed, 1.6× unpacked) and terrain (1.0× flat, 1.2× rolling, 1.5× mountainous) factors: kcal = adjusted MET × weight (kg) × hours.^[1]

For related winter activities, see the Skiing Calorie Calculator. For load-carrying activities, try the Rucking Calorie Calculator.

How Snow Conditions Affect Energy Cost

Connolly et al. (2002) demonstrated that snowshoeing on unpacked snow at even slow speeds (2 mph) requires significantly more energy than the same speed on packed trails. The sinking and lifting motion through powder adds substantial resistance to every step.^[2]

Decker et al. (2012) confirmed that recreational snowshoeing produces physiological responses consistent with moderate-to-vigorous exercise, particularly on uneven terrain.^[3]

Limitations

The condition and terrain multipliers are approximations based on available research. Actual energy cost varies with snow depth, density, altitude, and individual fitness.
Cold temperature increases resting metabolic rate slightly, but this effect is not separately modeled.
This tool is for informational and journaling purposes only.

Frequently Asked Questions

Sources & References

2024 Compendium of Physical Activities. Herrmann SD, Willis EA, Ainsworth BE, et al.. Compendium Tracking Guide (2024)
The Energy Expenditure of Snowshoeing in Packed vs. Unpacked Snow at Low-Level Walking Speeds. Connolly DA, Henkin JA, Tyzbir RS. J Sports Med Phys Fitness (2002)
Physiological responses to recreational snowshoeing. Decker L, Connolly DA. Int J Exerc Sci (2012)

Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

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.