Speed Skating Calories Burned Calculator
Calculate speed skating calories burned by body weight and duration. Uses a MET estimate of 13.5 with quick 15, 30, 45, 60, 90, and 120 minute tables.
Speed Skating Calorie Calculator
Speed Skating for 30 minutes
514 kcal
MET 13.5 · 73 kg · 1029 kcal/hour
Calories Burned by Duration (Speed Skating)
How many calories you burn during speed skating at different durations, based on your current weight of 160 lbs.
Calories Burned Speed Skating by Body Weight
The table below shows estimated calories burned during speed skating for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy. Metric benchmark: a 95 kg person burns about 673 kcal in 30 minutes or 1347 kcal in 60 minutes at the selected MET value of 13.5.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 386 kcal | 772 kcal |
| 140 lbs (64 kg) | 450 kcal | 900 kcal |
| 160 lbs (73 kg) | 514 kcal | 1029 kcal |
| 180 lbs (82 kg) | 579 kcal | 1157 kcal |
| 200 lbs (91 kg) | 643 kcal | 1286 kcal |
| 210 lbs (95 kg) | 675 kcal | 1350 kcal |
| 220 lbs (100 kg) | 707 kcal | 1415 kcal |
| 250 lbs (113 kg) | 804 kcal | 1607 kcal |
What 514 Calories Looks Like in Food
After 30 minutes of speed skating, you would have burned the equivalent of:
6.6x Egg
78 cal each
5.4x Apple
95 cal each
4.9x Banana
105 cal each
4.1x Glass of Wine
125 cal each
3.7x Can of Soda
140 cal each
2.5x Bowl of Rice
206 cal each
About Speed Skating and Calorie Burn
Speed skating involves racing around an ice rink at maximum velocity using long, powerful gliding strides. It is one of the most calorie-intensive activities per minute, requiring explosive leg power, aerobic endurance, and exceptional balance. Speed skaters develop massive quadriceps and glutes from the deep, sustained squat position maintained throughout each stride. The sport improves cardiovascular fitness, lower body power, and lateral movement ability that benefits many other sports and activities.
Understanding the MET Value
Speed Skating has a MET (Metabolic Equivalent of Task) value of 13.5. This means speed skating burns 13.5 times more energy than sitting at rest. The formula used is: calories = MET x 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing speed skating for 1 hour would burn approximately 992 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Tips to Maximize Your Speed Skating Calorie Burn
- Focus on deep knee bend and full extension to maximize each stride's power
- Train off-ice with lateral bounds and slideboard exercises to build skating-specific muscles
- Strengthen your lower back and core to maintain the aerodynamic tuck position
- Practice crossover turns to maintain speed through corners
- Start with longer, slower laps and progressively increase speed as technique improves
Muscles Worked During Speed Skating
Category
Winter Sports
Intensity
Very High
MET Value
13.5
Equipment
Speed Skates, Ice Rink
How We Calculate Calories Burned During Speed Skating
Our speed skating calorie calculator uses the standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use speed skating at MET 13.5. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For speed skating with a MET value of 13.5, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do speed skating for 30 minutes (0.5 hours), you would burn approximately 515 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The selected MET value of 13.5 for speed skating represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Speed Skating vs. Other Activities
See how speed skating compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Browse All 50+ Activities
Explore our complete library of activities with calorie calculators, from cardio and strength training to sports and daily activities.
View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate speed skating calorie burn: The MET (Metabolic Equivalent of Task) value of 13.5 for speed skating comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for speed skating: 13.5 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated 2026 · MET values per Compendium of Physical Activities
Related Tools & Guides
TDEE Calculator
Calculate your Total Daily Energy Expenditure including exercise
Calorie Calculator
Find your daily calorie needs for weight loss, maintenance, or gain
Weight Loss Timeline
See exactly when you will reach your goal weight with projections
Macro Calculator
Optimize your protein, carbs, and fat intake for your goals
Across our network
- → Salario: US Salary by City — see what trainers, fitness instructors and athletes earn in your area
- → DegreeCalc: College Cost Calculator — exercise science, kinesiology, athletic training major ROI
- → Jouleio: Energy Cost Calculator — utility cost of treadmills, ellipticals, gym equipment
Frequently Asked Questions
How many calories does speed skating burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 514 calories during 30 minutes of speed skating. This is based on a MET value of 13.5 for speed skating. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of speed skating?
The default MET (Metabolic Equivalent of Task) value for speed skating is 13.5, while the selected training style uses MET 13.5. This means speed skating burns 13.5 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is speed skating good for weight loss?
Yes, speed skating can be effective for weight loss when performed intensely enough. With a selected MET value of 13.5, a 160-lb person burns about 1029 calories per hour. Combined with a balanced diet, regular speed skating can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during speed skating?
Body weight significantly impacts calorie burn during speed skating. At the selected MET value of 13.5, a 120-lb person burns about 386 calories in 30 minutes, while a 250-lb person burns approximately 804 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does speed skating work?
Speed Skating primarily works the Quadriceps, Glutes, Hamstrings, Hip Adductors, Core, and Lower Back. The high intensity of this exercise also provides significant cardiovascular conditioning.