Skiing is a winter activity that requires physical exertion, leading many to wonder about its energy expenditure. Determining the exact number of calories burned during a day on the slopes is challenging because the value is highly individualized and variable. The total energy used depends less on the time spent at the resort and much more on the time and intensity of active movement. This complexity means that a single, universal number for the day is misleading, and it is more accurate to understand the general range and the factors that cause it to fluctuate.
Baseline Calorie Expenditure
Downhill skiing is an intermittent activity, meaning calorie burn is calculated based on active descending time. The most common metric for an average adult engaging in moderate-intensity downhill skiing is approximately 360 to 400 calories per hour of active time. This figure is cited for a 150-pound person and is based on a Metabolic Equivalent of Task (MET) value of 5.3 to 6.0.
The calorie burn can range more broadly, from a light effort of 300 calories per hour to a vigorous intensity of 600 calories per hour. This active time does not include periods spent riding the chairlift or waiting in line. A full day of skiing, typically six to seven hours at the resort, might only involve three to four hours of active skiing, significantly lowering the average hourly burn across the entire day. For a full day on the mountain, including rest periods, the total caloric expenditure above the body’s normal resting rate often falls between 1,500 and 2,500 calories for a moderately active skier.
Individual and Environmental Factors
A skier’s body weight represents the primary factor in energy expenditure calculation, as moving a larger mass down the mountain requires more force and energy. A person weighing 180 pounds, for instance, will expend approximately 20% more calories than a 150-pound person performing the exact same run.
The skier’s skill level and the difficulty of the terrain also dramatically affect the intensity of the workout. A beginner skier may burn more calories initially due to inefficient movements, falling, and the physical effort required to get up from the snow. Conversely, a highly skilled skier engaging in high-intensity carving, moguls, or racing can reach a vigorous effort level, increasing their MET value to 8.0, resulting in a much higher caloric output.
External conditions add another layer of variability, particularly snow quality and temperature. Skiing through deep, untracked powder requires significantly more muscle engagement for turning and balance than skiing on firm, packed snow. This increased resistance and effort can push the calorie burn past 800 calories per hour. Additionally, the body works to maintain a core temperature in cold weather, a process called thermoregulation. Generating body heat in a cold environment increases the basal metabolic rate and contributes to the overall daily calorie burn.
Comparing Ski Disciplines
The type of skiing activity fundamentally changes the metabolic demand and the calories burned. Downhill skiing is intermittent, relying on eccentric muscle contractions in the legs to absorb impact and control speed. This stop-and-start pattern, combined with built-in rest periods on the lift, makes the activity a mix of strength and endurance.
Cross-country (Nordic) skiing is a continuous, whole-body activity without the assistance of gravity or mechanical lifts. It requires constant self-propulsion using both the legs and the arms, making it a highly aerobic exercise. The continuous movement means the heart rate stays elevated for the entire duration of the session, making it a much more efficient calorie burner.
A moderate-effort cross-country skier can burn anywhere from 600 to over 900 calories per hour, depending on speed and technique, which is often 30 to 50 percent more than the active time of a downhill skier. Techniques like skate skiing, which is highly vigorous, or ski mountaineering (ski touring) that involves uphill climbing, can push this expenditure past 1,000 calories per hour. The continuous nature and whole-body engagement make cross-country skiing one of the most intense winter sports for caloric output.