Have you ever wondered if you burn more calories in winter or summer? Seasonal changes like cold and heat affect your metabolism and calorie burn, understanding this can help you optimize your workouts all year.
Many wonder if the season impacts calorie burn during workouts. While it’s true that your body reacts differently to heat and cold, both seasons influence calorie expenditure.
Understanding these differences can help you tailor your fitness plan accordingly. This article explores how temperature affects calorie burning and whether exercising in cold or heat makes a significant difference.
Additionally, you’ll find practical tips for effective weight loss year-round, whether dressing warmly for winter walks or wearing lighter clothing for summer jogs.
Do you burn more calories in winter or summer?
How Your Body Burns Calories: Cold Weather Thermogenesis vs. Heat Stress
The way your body burns calories in heat vs cold differs in simple but important ways. Your body is constantly burning calories to keep you alive and functioning. Whether it’s digesting food, pumping blood, or breathing.
This is known as your basal metabolic rate (BMR). When you add extreme temperatures, your body works harder to keep its core temperature. This increases calorie burn.
In cold weather, your body engages in a process called thermogenesis, which generates heat to keep your body warm. Two types of thermogenesis come into play:
- Non-shivering thermogenesis: This occurs when your body uses brown fat to generate heat without shivering. Brown fat burns more calories than white fat, making it a valuable asset in cold weather.
- Shivering thermogenesis: When non-shivering thermogenesis does not work, your muscles start to shiver. This process uses a lot of energy and burns more calories.
In contrast, hot weather doesn’t burn quite as many extra calories. While your body still works to cool itself through sweating and increased blood circulation. The overall calorie expenditure isn’t as high as it is in the cold.
However, exercising in the heat can increase your heart rate and blood flow, leading to a moderate boost in calorie burn.
Calories Burned in Winter vs. Summer
| Activity | Winter (Calories/Hour) | Summer (Calories/Hour) |
|---|---|---|
| Running | 600 | 700 |
| Cycling | 500 | 600 |
| Swimming | 400 | 500 |
| Hiking | 450 | 550 |
| Ice Skating | 550 | N/A |
| Beach Volleyball | N/A | 600 |
| Kayaking | N/A | 350 |
*Note: These are approximate values and can vary based on intensity, body weight, and other factors.*
metabolic rate
Source: Michaud, M., et al. (2010). Cold-induced thermogenesis and its role in weight management. European Journal of Clinical Nutrition.
Do You Burn More Calories In Winter?
In winter, your body burns more calories through thermogenesis, with shivering activating muscles and brown fat increasing energy use. Outdoor sports like skiing or ice skating are great for staying active while boosting calorie burn in the cold.
Staying motivated in winter can be tough due to shorter days and cold weather. Try indoor workouts like strength training, HIIT, or yoga to maintain your routine. Always warm up before outdoor exercise to avoid muscle strain in chilly conditions.
Do You Burn More Calories In Summer?
Longer days in summer are perfect for extended endurance activities like running or cycling. However, sweating doesn’t mean more calories are burned. It’s just how your body cools down, so focus on hydration to maintain energy during workouts.
To avoid overheating, exercise in the cooler parts of the day, like mornings or evenings. Water-based activities like swimming offer a great way to stay cool while staying fit. Wear breathable clothing, and rehydrate with electrolytes after sweating.
The Hidden Benefits of Cold Weather Workouts
When winter rolls around, it’s easy to assume that staying indoors and skipping workouts is the best option. After all, who wants to bundle up and face the cold? But here’s something you might not know: working out in cold weather can help you burn more calories.
That’s right, when the temperature drops, your body works harder to stay warm. This means it burns more energy and calories.
How Cold Weather Triggers Brown Fat Activation for Increased Calorie Burn
Exposure to cold temperatures can trigger the activation of brown adipose tissue, also known as brown fat. Unlike white fat, which stores energy, brown fat burns calories to generate heat, a process called thermogenesis.
When the body senses cold, it releases hormones that stimulate brown fat cells to break down glucose and fat molecules, converting them directly into heat. This process increases energy expenditure, leading to a higher calorie burn and potentially contributing to weight management.
Source: Cypess, A. M., et al. (2013). Identification and importance of brown adipose tissue in adult humans. The Journal of Clinical Investigation.
What is Thermogenesis? How Your Body Burns Calories in Cold Weather
Thermogenesis is the process by which your body produces heat, primarily through metabolism. In cold weather, your body increases thermogenesis to maintain a stable internal temperature.
This is achieved through various mechanisms, including shivering (muscle contractions that generate heat), non-shivering thermogenesis (stimulated by brown adipose tissue), and increased metabolic rate.
As your body works to stay warm, it burns more calories, contributing to weight management, though the effect is often modest and influenced by individual factors like body composition and activity level.
Source: Müller, M. J., et al. (2009). Cold-induced thermogenesis and its implications for energy balance and body composition. The American Journal of Clinical Nutrition.
Do You Burn More Calories in Cold Weather? (Winter Metabolism Explained)
Yes, you generally burn slightly more calories in cold weather. Your body works harder to maintain its core temperature, a process called thermogenesis. This process requires energy, leading to a modest increase in calorie expenditure.
However, this increase is often relatively small and can be offset by factors like decreased physical activity or increased appetite in colder months. Have you heard of the ice hack before?
Can Cold Plunges Help You Burn Calories?
Cold plunges are getting a lot of hype lately, but can they help you burn fat? Let’s break it down.
Dr. Hsu says that cold water immersion releases stress hormones like norepinephrine. This can increase your energy, mental focus, and workout endurance. Some new studies show that regular cold exposure may activate brown fat. This type of fat burns calories to help keep you warm.
Sounds great, right? Well, here’s the catch: “You do burn calories in an ice bath, but it’s not exactly efficient,” says Dr. Oram. Sitting in freezing water for three hours might burn around 250 calories — about the same as a long walk. And if you’re trying to lose a pound? You’d need to burn 3,500 calories.
A study from the University of Florida found something interesting. Men who swam for 45 minutes in 68°F water burned only a few more calories. This was compared to men who swam in warm water. This difference is not very significant.
New research from Frontiers in Endocrinology suggests that cold plunges may help control blood sugar and improve metabolic health. This is quite exciting! Cold plunges are awesome for recovery, focus, and a small metabolic boost — but don’t count on them alone for major fat loss.
Additional Tips:
Now, I’m not saying you should go running in freezing temperatures without proper gear—safety first! But with the right clothing and preparation, outdoor workouts in the winter can be incredibly effective. Activities like running, hiking, or even shoveling snow can torch calories while giving your metabolism a nice boost.
Winter Workout Tips:
- Layer up smartly: Wear moisture-wicking base layers to keep sweat off your skin. But don’t overdress—you want your body to stay warm without overheating.
- Enjoy winter sports! Snowshoeing, cross-country skiing, and ice skating are fun ways to stay active and burn calories.
- Keep it short and intense: High-intensity interval training (HIIT) is perfect for cold weather because it raises your heart rate quickly, and you don’t need to be outside for long stretches.
Summer: Sweat and Heat Can Work for You
Now, let’s talk about summer. You might think sweating buckets during a hot workout means you’re burning many calories. While sweating is a sign that your body is working to cool down, it doesn’t necessarily mean you’re burning more calories.
Still, summer workouts have their benefits, and with the right approach, they can be just as effective for weight loss.
How Your Body Burns Calories in Summer Heat: Metabolism and Sweat Response
When you’re working out in the heat, your body works overtime to keep you cool. It sends more blood to the skin’s surface and produces sweat, which cools you off as it evaporates.
This process uses up some energy, but not as much as the body’s calorie-burning efforts in cold weather. Even if you feel tired after a hot summer run, you may not burn more calories than in cooler weather.
But here’s where summer can shine: longer workouts. The warm weather often makes outdoor activities like cycling, swimming, or running more accessible for extended periods.
And longer, steady-state cardio sessions can help you burn calories, especially if you stay consistent.
How Heat Affects Calories Burned in Summer?
While it might feel like winter forces your body to work harder, you generally don’t burn significantly more calories in the winter compared to the summer. Shivering does increase energy expenditure, but this effect is usually minor and short-lived.
In summer, your body works harder to cool itself, which also burns calories. However, overall daily activity levels often decrease in winter due to weather conditions, potentially leading to fewer calories burned than in warmer months.
Ultimately, individual lifestyle and activity levels play a far larger role in calorie expenditure than seasonal temperature changes.
Additional Tips:
Also, summer is a great time to focus on cardiovascular endurance. With the body’s blood flow increased, your heart works harder, which can improve fitness levels and help you burn calories over time. Just stay hydrated and avoid exercising in the heat of the day. Choose mornings or evenings when it’s cooler.
Summer Workout Tips:
- Start early or go late: Avoid exercising in peak heat hours. Early morning or late evening workouts are best for avoiding heat exhaustion.
- Hydrate, hydrate, hydrate: Drink water before, during, and after your workout. Consider adding electrolytes to your water to replenish what you lose through sweat.
- Embrace water workouts: Swimming is an excellent full-body workout that keeps you cool while burning calories.
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Strategies to Maximize Calorie Burn
How Your Metabolism Works Differently in Cold and Warm Temperatures
So, which season helps you burn more calories? The answer isn’t as straightforward as we might hope. Yes, winter workouts can slightly edge out summer when it comes to calorie burn, thanks to your body’s extra effort to stay warm. Ultimately, the best approach is to take advantage of what each season offers and adapt your routine accordingly.
Here are some strategies to help you get the most out of your workouts year-round:
Winter Calorie-Burning Strategies:
- Use the cold to your advantage: Cold weather helps your body burn more calories. You don’t have to stay outside for hours. Short, intense bursts of activity—like HIIT or hill sprints—can help you maximize calorie burn in a shorter time.
- Outdoor sports are fun. You can ski, snowboard, or take a brisk walk. These winter activities help you burn calories and enjoy the season.
- Warm up properly: Cold muscles can get injured easily. Start with dynamic stretches or a light jog. This will help get your body moving before your full workout.
Summer Calorie-Burning Strategies:
- Increase your workout duration: Summer gives you the opportunity for longer workouts. Whether you go for a weekend hike or a bike ride, enjoy the warm weather. Use this time for activities that help you build endurance and burn calories.
- Enjoy water sports: Swimming, kayaking, and paddleboarding are great summer activities. They work your whole body and help you stay cool.
- Don’t forget strength training: Cardio is great for burning calories, but lifting weights is important too. It builds muscle and boosts your metabolism. This helps you burn more calories all day, even when you are resting.
Nutrition Tips for Both Seasons:
- Winter: Incorporate foods that naturally warm you up, like spicy dishes, green tea, and protein-rich meals. Protein requires more energy for your body to digest, making it a great addition to your winter diet.
- Summer: Focus on light, hydrating foods like fruits, vegetables, and lean proteins. Keep meals simple and nutrient-dense to fuel your longer workouts without feeling weighed down.
What’s the Perfect Temperature for Exercising?
Finding the ideal temperature for exercise depends on the type of activity and your comfort level. Generally, moderate temperatures are best for most workouts.
- Cool Weather (50–70°F / 10–21°C):**
This temperature range is often considered optimal for outdoor exercise. The cool conditions help regulate body heat, making it easier to sustain longer workouts without overheating.
- Hot Weather (Above 75°F / 24°C):**
Exercising in higher temperatures can be safe, but you’ll need to hydrate more and reduce the intensity to avoid heat exhaustion or dehydration. Early mornings or evenings are usually the best times to exercise in the heat.
- Cold Weather (Below 50°F / 10°C):
Working out in cooler temperatures can enhance endurance. However, it’s important to dress appropriately to prevent hypothermia or frostbite. Layering your clothing is key to staying comfortable.
The Verdict:
Do You Burn More Calories In Winter Or Summer?
So, which season wins? Cold-weather workouts can help you burn more calories. This happens because of shivering and brown fat activation. Both winter and summer have their unique benefits.
The key is to embrace the strengths of each season. In winter, short, intense workouts and cold-weather sports can keep you active. In summer, longer cardio sessions and water-based activities make it easier to stay consistent and burn calories.
At the end of the day, it’s not just about which season burns more calories. It’s about finding a workout you enjoy. You should choose a routine you can stick to all year long. Consistency is what leads to results. So, whether you’re putting on your snow boots or getting your sunscreen, you have what you need for every season.
Calories Burned in Winter vs. Summer
(Comparison Table)
| Factor | Winter (Cold Weather) | Summer (Hot Weather) |
|---|---|---|
| Calorie Burn Rate | Higher due to thermogenesis and brown fat activation | Moderate, slightly increased due to sweating |
| Body Response | Generates heat to stay warm (boosts metabolism) | Cools down via sweating (uses less energy) |
| Brown Fat Activation | Yes, significantly more active | Minimal activation |
| Thermogenesis Effect | Strong (burns calories to produce heat) | Weak (focuses on cooling, not heating) |
| Energy Use During Exercise | Higher baseline + workout effort combined | Mostly from workout effort, not baseline |
| Best Type of Exercise | Outdoor cardio, cold exposure training | Early morning or evening workouts to avoid overheating |
| Additional Calorie Burn | ~10–30% more in cold environments (varies by person) | ~5–10% more from increased heart rate in heat |
Key Takeaways
Do You Burn More Calories In Winter Or Summer?
Whether it’s winter or summer, your body is capable of burning calories and getting stronger. All with with the right approach. Each season offers unique opportunities to boost your fitness. Therefore, with a little planning, you can make the most of both the cold and the heat.
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Need more information, read: What Is The Best Time To Lose Weight: winter or Summer?
Which season do you feel most energized in? Share your favorite winter or summer workout with us!
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FAQ
Do You Burn More Calories In Winter Or Summer?
Do you burn more calories in winter or summer?
You typically burn more calories in winter due to thermogenesis and brown fat activation. This helps your body maintain heat in cold environments.
Why do you burn more calories when it's cold?
Cold weather triggers brown fat activation and thermogenesis, both of which boost your metabolism and increase the number of calories your body burns to stay warm.
Does exercising in the heat burn more calories?
Exercising in the heat can slightly increase calorie burn due to your body’s efforts to cool down through sweating, but the overall effect is usually less than in cold environments.
What season do you burn the most calories?
Winter tends to promote higher calorie burn due to cold exposure and the body’s increased need for heat production. However, intense summer workouts can also elevate calorie burn, especially if you’re exercising in a hot environment.
Do you burn more calories if you are hot or cold?
You’re likely to burn more calories in the cold. Your body activates brown fat and ramps up thermogenesis to maintain internal warmth, using more energy than simply sweating to cool down when you’re hot.
Do you burn more calories when sick?
Yes, you can burn more calories when you’re sick, especially if you have a fever. The body’s metabolism speeds up to fight infection, causing an increase in calorie use even when you’re resting.
Do you burn more calories walking in the heat or cold?
Walking in the cold usually burns more calories. Your body must not only fuel your exercise but also work to keep your body temperature stable, resulting in higher overall energy expenditure compared to walking in the heat.
Do we lose more calories in winter or summer?
Our metabolism may work harder in cold temperatures due to thermogenesis, leading to more calories burned in winter compared to summer heat, where sweat-related calorie burn plays a role.
Trusted Resources:
Original Version: September 15, 2024
Updated: April 28, 2025
Our specialists regularly monitor the health and wellness field, updating our articles as new information becomes available.
- Healthline – Do You Burn More Calories in the Heat?
- American Sport & Fitness – Do You Burn More Calories in Cold Weather?
- Dietetic Directions – Do We Burn More Calories in the Summer vs Winter?
- Harvard Medical School – Calories Burned in 30 Minutes for People of Three Different Weights
- Verywell Fit – How Cold Weather Affects Exercise
- NIH – Brown Adipose Tissue and Its Role in Energy Balance
- Journal of Applied Physiology – Thermoregulation and Exercise in Heat
- Mayo Clinic – Exercise and Calorie Burn: How Much Does Physical Activity Help?
- WebMD – Does Hot Weather Help You Lose Weight?
- American Council on Exercise (ACE) – How Temperature Impacts Your Workout.
Remember, the journey to weight loss is personal and unique to each individual. Use these resources as a guide, but always listen to your body and consult with healthcare professionals as needed.
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Note: This article is for informational purposes only and is not intended to diagnose, treat, or cure any disease. Always consult a healthcare professional before taking any supplement or making any changes to your diet or lifestyle.
