Cold Weather Exercise Calculator

Calorie increase and gear adjustments for cold conditions.

Inputs

Temperature (°C)

Wind speed (km/h)

Exercise duration (min)

Intensity

Body weight (kg)

Tab to move between fields

Results

Wind chill (°C)

-10.6

Total calories burned1,213

Extra calories from cold331

Metabolic increase (%)38

Recommended layers4

Clothing weight (kg)1.3

Respiratory heat loss (%)18

Frostbite risk (min)60

Fluid needed (mL)870

How to Use This Calculator

Enter Temperature (°C), Wind speed (km/h), and Exercise duration (min).
Set Intensity, Light walking, and Brisk walk.
Adjust Moderate run, Hard run as needed.
Review the Wind chill (°C) result.
Use Total calories burned and Extra calories from cold to inform your decision.

How the result changes with Temperature (°C)

Temperature (°C)	Wind chill (°C)
-35	-47.6
-22	-31.5
-7.5	-13.7
5	1.7

What each input means

Temperature (°C): Ambient air temperature in Celsius.
Wind speed (km/h): Sustained wind speed in km/h.
Exercise duration (min): Planned exercise duration in minutes.
Intensity: Exercise intensity level.
Body weight (kg): Your body weight in kilograms.

What each result means

Wind chill (°C): Perceived temperature factoring in wind (NWS formula).
Total calories burned: Total estimated caloric expenditure including cold bonus.
Extra calories from cold: Additional calories burned due to cold thermogenesis.
Metabolic increase (%): Percentage increase in metabolic rate from cold exposure.
Recommended layers: Total clothing layers recommended (base + mid + insulation + shell).
Clothing weight (kg): Estimated weight of recommended clothing layers.
Respiratory heat loss (%): Percentage of heat loss through breathing cold air.
Frostbite risk (min): Minutes to frostbite on exposed skin (0 = low risk).
Fluid needed (mL): Total fluid intake needed despite cold conditions.

How this is calculated

Worked example, using the default values

Identify Input Parameters
4 parameters
Temperature (°C) = -5, Wind speed (km/h) = 15, Exercise duration (min) = 90, Intensity = 3 = 5 input(s) provided
Calculate Wind chill
Wind chill
-10.6 = -10.6
Calculate Total calories burned
Total calories burned = coldCalPerMin * exerciseDurationMin
1213 = 1213
Calculate Extra calories from cold
Extra calories from cold = (coldCalPerMin - baseCalPerMin) * exerciseDurationMin
331 = 331

Engine last updated July 26, 2026.

The questions that sit next to this one — chosen by subject, including calculators filed under a different category.

Weather & Climate

Wind Chill Calculator

Calculate the wind chill temperature using the official NWS formula. Assess frostbite risk based on conditions.

Weather & Climate

Temperature Comfort Index Calculator

Complete weather comfort calculator — calculate wind chill, heat index, dew point, and feels-like temperature. Assess safety risks and get clothing/hydration recommendations.

Adventure Racing