Snowshoeing Calories Burned Calculator
Calculate calories burned during snowshoeing using official MET values from the Compendium of Physical Activities and biomechanical research data.
How Many Calories Does Snowshoeing Burn? ❄️
Snowshoeing burns between 325-615 calories per hour, making it one of the most effective winter cardiovascular exercises. According to the Compendium of Physical Activities, snowshoeing ranges from 5.3-10.0 METs depending on intensity and conditions. For a 150-pound person, moderate snowshoeing (5.3 METs) burns approximately 325 calories per hour, while vigorous snowshoeing (10.0 METs) burns approximately 615 calories per hour, providing exceptional lower body strengthening, cardiovascular conditioning, and mental health benefits through outdoor winter activity that’s accessible to all fitness levels and requires minimal learning curve.
Snowshoeing Intensity Levels & Calorie Expenditure
Based on research from the Compendium of Physical Activities and metabolic equivalent (MET) values, here are the different snowshoeing intensity levels:
- Moderate Effort Snowshoeing (5.3 METs): Recreational pace on groomed trails with steady, comfortable movement suitable for beginners and fitness maintenance
- Vigorous Snowshoeing (10.0 METs): High-intensity pace with challenging terrain, deep snow, or competitive training requiring significant cardiovascular effort
According to research published in PubMed, snowshoeing energy expenditure can be 2x greater than regular walking due to snow resistance, increased step height, and stabilization demands, making it exceptionally effective for weight management and cardiovascular fitness!
This calculator uses official MET values (5.3 and 10.0) from the Compendium of Physical Activities, then applies research-based adjustment factors for terrain, snow conditions, load, and other variables to provide personalized estimates.
Snowshoeing Calorie Burn Chart
| Duration | Moderate Effort (5.3 MET) |
Moderate + Terrain (~7.5 MET) |
Vigorous Effort (10.0 MET) |
Vigorous + Terrain (~12.0 MET) |
|---|---|---|---|---|
| 30 minutes | 135-180 calories | 190-250 calories | 255-340 calories | 305-405 calories |
| 45 minutes | 205-270 calories | 285-375 calories | 385-510 calories | 460-610 calories |
| 60 minutes | 270-360 calories | 380-500 calories | 510-680 calories | 615-815 calories |
| 90 minutes | 405-540 calories | 570-750 calories | 765-1020 calories | 920-1220 calories |
Calories Burned by Body Weight (60 minutes of snowshoeing)
| Body Weight | Moderate Effort | Moderate + Conditions | Vigorous Effort | Vigorous + Conditions |
|---|---|---|---|---|
| 125 lbs (57 kg) | 270 calories | 380 calories | 515 calories | 615 calories |
| 150 lbs (68 kg) | 325 calories | 460 calories | 615 calories | 735 calories |
| 175 lbs (79 kg) | 380 calories | 535 calories | 715 calories | 860 calories |
| 200 lbs (91 kg) | 435 calories | 615 calories | 820 calories | 985 calories |
Formula for Calculating Snowshoeing Calories Burned
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 5.3-10.0 (official Compendium values, adjusted by conditions)
- Weight: Your body weight in kilograms
- Duration: Snowshoeing time in minutes
- 3.5: Standard metabolic factor
Snowshoeing Biomechanics & Energy Demands
According to biomechanical research published in Sports Biomechanics, snowshoeing creates unique movement patterns that significantly increase energy expenditure:
- Altered Gait Mechanics: Snowshoes require greater hip and knee flexion during stance, creating a more “flexed” walking pattern that increases muscle activation
- Extended Heel Effect: The snowshoe tail forces earlier ankle plantarflexion during swing phase, requiring additional energy for foot clearance and positioning
- Increased Step Width: Wider snowshoes necessitate broader step width, increasing lateral stabilization demands and overall energy cost
- Snow Surface Interaction: Even on packed snow, slight compression and resistance increase metabolic demands compared to solid ground walking
Research shows snowshoeing gait resembles a “shuffle” pattern with more horizontal foot positioning, requiring 15-20% more energy than normal walking even on packed snow due to altered lower extremity kinematics!
Snow Conditions & Calorie Burn Impact
Research from exercise physiology studies demonstrates how snow conditions dramatically affect energy expenditure:
- Packed Snow (0.9x factor): Firm, groomed trails provide optimal efficiency with minimal sinking, allowing focus on pace and distance
- Powder Snow (1.2-1.4x factor): Deep, soft snow requires higher knee lifts, increased flotation demands, and significantly more energy per step
- Wet/Heavy Snow (1.15x factor): Dense snow conditions increase resistance and require more force for each step, elevating metabolic demands
- Crusty/Icy Snow (0.85x factor): Hard surface conditions reduce energy demands but require careful balance and technique adjustments
Studies show that snowshoeing in powder snow can increase energy expenditure by 40-60% compared to packed conditions, making snow depth a critical factor in workout intensity planning!
Snowshoeing Health & Fitness Benefits
Research demonstrates snowshoeing provides comprehensive health benefits beyond calorie burning:
- Cardiovascular Excellence: High-intensity snowshoeing improves VO2 max, heart rate variability, and endurance capacity while being low-impact on joints
- Lower Body Strength: Deep snow and varied terrain develop exceptional quadriceps, hamstring, and calf strength through natural resistance training
- Core Stability: Uneven terrain and balance demands strengthen core muscles, improving posture and reducing back pain risk
- Mental Health Benefits: Winter outdoor activity combats seasonal depression, reduces stress hormones, and improves mood through natural light exposure
Snowshoeing provides the cardiovascular benefits of running with the joint-friendly impact of walking, making it ideal for all ages and fitness levels while burning 2-3x more calories than regular walking!
Equipment Impact on Calorie Burn
Snowshoe design and additional equipment significantly affect energy expenditure:
- Snowshoe Weight: Each snowshoe weighs 0.8-2.5 lbs; heavier models increase leg loading and energy cost by 10-15% compared to lightweight designs
- Snowshoe Size: Larger snowshoes (25″+ length) provide better flotation but require more energy for leg swing and clearance
- Binding Type: Rotating toe bindings allow natural heel lift but create drag; fixed bindings reduce drag but limit natural gait mechanics
- Trekking Poles: Using poles can reduce leg energy demands by 5-10% while adding upper body engagement for total-body workout
Choose snowshoe size based on your weight and snow conditions – oversized shoes waste energy, while undersized shoes cause excessive sinking and dramatically increase calorie burn!
Factors Maximizing Snowshoeing Calorie Burn
Research identifies key variables that optimize energy expenditure during snowshoeing:
- Terrain Variation: Hills and varied elevation can increase calorie burn by 20-40% compared to flat terrain through increased muscle recruitment
- Pace Management: Interval training (alternating fast/moderate pace) can increase total calorie burn by 15-25% compared to steady-state effort
- Load Carrying: Backpack weight of 10-20 lbs increases energy expenditure by 10-15%, making snowshoeing excellent for functional fitness training
- Temperature Effects: Cold weather increases metabolic rate by 5-10% as the body works to maintain core temperature during activity
For maximum calorie burn, combine moderate-intensity base pace with interval hills, carry a light pack, and choose varied terrain – this can increase total energy expenditure by 30-50% over flat, steady-pace snowshoeing!
Snowshoeing vs. Other Winter Activities
Comparing snowshoeing to other popular winter exercises (calories burned per hour for 150 lb person):
- Vigorous Snowshoeing (10.0 METs): 615 calories/hour – Excellent full-body workout with natural resistance training and proven cardiovascular benefits
- Cross-Country Skiing – Moderate (8.5 METs): 520 calories/hour – Great cardio but requires more technical skill
- Downhill Skiing – Moderate (6.3 METs): 385 calories/hour – Fun but limited by lift access and cost
- Ice Skating – General (7.0 METs): 430 calories/hour – Good cardio but requires rink access and skating ability
Unlike other winter sports, snowshoeing requires minimal skill development, works anywhere there’s snow, costs less than $200 for quality equipment, and provides immediate access to winter fitness without lessons or lift tickets!
Getting Started with Snowshoeing
Essential tips for safe and effective snowshoeing workouts:
- Start Gradually: Begin with 30-45 minute sessions on easy terrain, gradually increasing duration and difficulty as fitness improves
- Proper Layering: Use moisture-wicking base layers, insulating mid-layers, and waterproof outer shells to maintain comfort and prevent overheating
- Safety Essentials: Carry map, compass/GPS, first aid kit, extra food/water, and emergency shelter for backcountry snowshoeing
- Trail Selection: Choose marked trails appropriate for your fitness level, check avalanche conditions in mountainous areas
Most people can learn snowshoeing in minutes – if you can walk, you can snowshoe! Start on groomed trails, rent equipment initially, and consider guided tours to learn proper technique and safety practices!
Refernces
- Connolly DA. The energy expenditure of snowshoeing in packed vs. unpacked snow at low-level walking speeds. J Strength Cond Res. 2002 Nov;16(4):606-10. PMID: 12423193.
