How Many Calories Do You Burn with Roller Skating?

Roller skating is a fun and exciting way to burn calories while enjoying the outdoors or an indoor rink. It is an excellent form of exercise that can help you stay fit and healthy, but how many calories do you actually burn while roller skating? Read on to get a solid understanding!.

What Is Roller Skating?

Roller skating is a recreational activity that involves gliding on wheels attached to shoes, also known as roller skates. It can be done indoors or outdoors, and it is a popular pastime for people of all ages. Roller skating can be performed solo or with friends, making it a social and enjoyable activity.

Benefits of Roller Skating

Roller skating offers numerous benefits to your physical and mental health. Here are some of the advantages of roller skating:

Cardiovascular Health

Roller skating is an excellent aerobic exercise that gets your heart rate up. It increases blood circulation and strengthens your heart muscle, reducing the risk of cardiovascular diseases.

Muscle Strength and Endurance

Roller skating requires the use of several muscles, including your legs, core, and back muscles. Regular skating sessions can help tone and strengthen these muscles, improving your overall endurance.

Weight Loss

Roller skating is a great way to burn calories, making it an effective tool for weight loss and management. It helps you burn fat and lose excess weight, resulting in a leaner, healthier body.

Mental Health

Roller skating is a fun and exciting activity that can boost your mood and reduce stress levels. It can also improve your self-esteem and confidence, making you feel more positive and motivated.

How Many Calories Do You Burn Roller Skating?

The number of calories you burn while roller skating depends on several factors, including your weight, skating speed, and the intensity of your session. On average, a person weighing 150 pounds can burn between 300-600 calories during a one-hour roller skating session.

However, if you skate at a higher speed or perform more intense movements such as jumping or spinning, you can burn up to 1000 calories per hour. Additionally, skating uphill or on an uneven surface can increase the number of calories burned, making it a more challenging workout.

How Do We Calculate the Amount of Calories Burned 

Roller skating is a fun and exciting activity that can provide a great cardiovascular workout. To understand how to calculate the amount of calories burned with roller skating, we need to consider several factors such as body weight, intensity of the skating, and duration of the activity.

Body Weight: The number of calories burned during roller skating varies depending on your body weight. A person who weighs more will burn more calories while doing the same activity compared to a lighter person. For example, a person weighing 185 pounds will burn approximately 311 calories in 30 minutes of moderate roller skating, while a person weighing 125 pounds will burn about 210 calories for the same activity.

Intensity of Skating: The intensity of the skating also plays a critical role in determining the amount of calories burned. Skating at a faster pace or engaging in more challenging maneuvers requires more energy, resulting in greater calorie expenditure. Thus, high-intensity roller skating will burn more calories than low-intensity skating.

Duration of Skating: The duration of the skating session is another important factor that determines the number of calories burned. The longer you skate, the more calories you will burn. Therefore, a 60-minute roller skating session will burn twice as many calories as a 30-minute session.

To calculate the amount of calories burned while roller skating, you can use an online calculator or a formula based on your weight, skating intensity, and duration of activity. Here’s an example calculation using the Harris-Benedict equation:

Calories burned = (BMR/24) x MET x T

where: BMR = Basal Metabolic Rate MET = Metabolic Equivalent of Task for Roller Skating T = Time in Hours

For example, let’s say a person weighing 150 pounds engages in moderate intensity roller skating for one hour (MET value of 7.0).

Step 1: Calculate Basal Metabolic Rate (BMR) BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age + 5 BMR = 10 x 68 (150 lbs converted to kg) + 6.25 x 165 (average height for an adult female in cm) – 5 x 30 (age) + 5 BMR = 1382.5 calories/day

Step 2: Calculate total calories burned during roller skating Calories burned = (1382.5/24) x 7.0 x 1 Calories burned = 40.8 calories/minute x 60 minutes = 2448 calories

In this example, the person would burn approximately 2448 calories by engaging in one hour of moderate intensity roller skating.

It is important to remember that these calculations are estimates and may vary depending on individual factors such as body composition, gender, and fitness level. Nevertheless, calculating the amount of calories burned can provide a useful guideline for tracking progress and setting goals for a roller skating workout routine.

Tips for Burning More Calories 

If you want to maximize your calorie burn while roller skating, here are some tips to follow:

Increase Your Speed

Skating at a faster pace can help you burn more calories. Try to increase your speed gradually by pushing off with your toes and using your arms to maintain balance.

Add Intense Movements

Incorporating intense movements such as jumps and spins can help you burn more calories while improving your skating skills.

Skate Uphill

Skating uphill requires more effort, making it a more challenging workout that burns more calories.

Use Ankle Weights

Using ankle weights can add resistance to your skating movements, resulting in a more intense calorie-burning workout.


Roller skating is a fun and effective way to stay fit and healthy while enjoying yourself. It offers numerous benefits to your physical and mental health and can help you burn calories and lose weight. With the tips mentioned above, you can maximize your calorie burn during a skating session and achieve your fitness goals.