Quick Answer
Skiing for 3 hours can burn anywhere from 600 to over 1000 calories, depending on the intensity of the skiing. On average, a 155 lb person will burn around 900 calories skiing for 3 hours. The exact number of calories burned will depend on the person’s weight, skill level, speed, and terrain.
Calorie Burn Rate Per Hour
Research has found the average calorie burn rate per hour for skiing to be:
– 300-500 calories per hour for light skiing
– 400-700 calories per hour for moderate skiing
– 500-900+ calories per hour for vigorous skiing
So skiing vigorously for 3 hours could burn 900-1800+ calories.
The wide calorie burn range is because the intensity of skiing can vary greatly depending on the factors mentioned above. Downhill skiing burns more calories than cross-country skiing. Faster speeds, steeper slopes, moguls, and repeated runs with little rest periods increase the intensity and calorie burn.
Calorie Burn by Weight
Heavier people burn more calories skiing than lighter people. Here are estimates for calories burned skiing for 3 hours based on weight:
| Weight | Calories Burned Skiing for 3 Hours |
|---|---|
| 120 lbs | 540-810 calories |
| 150 lbs | 675-1013 calories |
| 180 lbs | 810-1215 calories |
| 210 lbs | 945-1418 calories |
As shown, a 120 lb person may burn 540-810 calories skiing for 3 hours, while a 210 lb person may burn 945-1418 calories. The more you weigh, the more calories you’ll burn.
Calorie Burn by Skill Level
Your skiing skill level and intensity impacts calorie burn:
– Beginner skiers ski slower and take more breaks, burning 500-700 calories per hour.
– Intermediate skiers ski faster and take fewer breaks, burning 600-800 calories per hour.
– Advanced skiers maintain high speeds and difficult terrain, burning 700-1000+ calories per hour.
So advanced skiers can burn significantly more calories than beginners when skiing for the same duration.
Calorie Burn by Speed
Your speed while skiing directly impacts energy expenditure:
– Leisurely skiing at 5 mph burns about 400 calories per hour.
– Moderate skiing at 10 mph burns around 550 calories per hour.
– Fast skiing at 15 mph burns about 700 calories per hour.
– Racing at 25+ mph can burn 900+ calories per hour.
Higher speeds require more energy and burn more calories per hour.
Calorie Burn by Terrain
Skiing on steeper, more challenging terrain leads to greater calorie burn:
– Green circle ski runs (easiest): 300-500 calories/hour
– Blue square ski runs (intermediate): 400-600 calories/hour
– Black diamond ski runs (advanced): 500-700+ calories/hour
– Double black diamond (expert): 600-900+ calories/hour
Difficult terrain like moguls and ungroomed snow further increases the calorie burn compared to smooth, groomed runs.
Calories Burned Skiing vs Other Sports
Here’s how skiing compares to other sports for calories burned in 1 hour:
| Activity | Calories Burned Per Hour |
|---|---|
| Light Skiing | 300-500 |
| Moderate Skiing | 400-700 |
| Vigorous Skiing | 500-900+ |
| Running (6 mph) | 700 |
| Hiking | 370 |
| Swimming (leisurely) | 300 |
| Cycling (moderate) | 400 |
Skiing burns as many or more calories than activities like hiking, cycling, and swimming. Vigorous downhill skiing can burn just as many calories as running 6 mph or more. The combination of going downhill, cold temperatures, and using specialized equipment leads to high calorie expenditure while skiing.
Tips to Maximize Calorie Burn
Here are some tips to burn even more calories while skiing:
– Maintain higher speeds and take minimal breaks.
– Focus on proper technique – good form maximizes efficiency.
– Ski more challenging terrain like moguls and ungroomed snow.
– Ski for longer durations to burn calories over time.
– Stay hydrated and fueled with water and snacks to maintain energy.
– Choose skis appropriate for your skill level – don’t struggle with equipment above your ability.
– Dress lightly in breathable layers so you don’t overheat.
– Do preparatory cardio and leg exercises to build ski-specific muscle endurance.
Getting your heart rate up, skiing efficiently, and pushing yourself in terms of speed and terrain can help maximize the calories burned skiing. But be sure to ski within control and take breaks as needed.
Nutrition for Replacing Calories Burned
It’s important to replace the calories burned while skiing to aid recovery:
– Consume carbohydrates to replenish glycogen stores. Good options include whole grains, fruits, vegetables and low fat dairy.
– Eat lean protein like chicken, fish, beans and dairy to help rebuild muscle. Protein should comprise 10-35% of total calories.
– Include healthy fats like nuts, seeds, avocado and olive oil to provide essential fatty acids that regulate hormones and metabolism. 20-35% of calories should come from fat.
– Drink plenty of water and hydrating beverages like milk and tea to rehydrate. Electrolyte drinks can help replace sodium lost through sweat.
– Have a snack containing carbs and protein within 30 minutes after skiing to jumpstart recovery. Chocolate milk, yogurt and trail mix make good portable options.
– Focus on nutrient dense whole foods over processed items like chips, cookies, sugary drinks, etc. which can hinder recovery.
Properly fueling before and after skiing helps maximize calorie burn during the activity and restores the body for subsequent exercise sessions.
Conclusion
Skiing can burn between 600-1000+ calories per hour depending on the person and intensity. Weight, skill level, speed, and terrain impact calorie expenditure. Downhill skiing promotes high calorie burn compared to other sports due to the downhill motion and use of equipment. Focusing on proper technique, skiing efficiently, and challenging yourself can help maximize calories burned. Consuming enough carbohydrates, protein and healthy fats is important to replace calories and fuel recovery. In summary, skiing is an excellent high intensity workout that torches calories and provides great cardiovascular and muscular conditioning.
