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Does Your Body Burn More Calories in Cold Weather? StefaNikolic – Getty Images<\/p>\n
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Brrr! It\u2019s cold out there\u2014but bundling up and braving the chill to exercise comes with its perks. Because your body is working harder to stay warm, you\u2019re burning more calories than you would on a mild day.<\/p>\n
Wondering how cold cranks up the calorie burn? Your body thrives on consistency\u2014specifically, a core temperature of 98.6\u00b0F. When you\u2019re exposed to the cold, your body\u2019s built-in survival mechanisms kick into gear to keep you safe, explains Gary Brecka<\/a>, a human biologist and longevity expert.<\/p>\n There are two primary ways the body does this. \u201cShivering thermogenesis is the obvious one. These are tiny, involuntary muscle contractions that generate heat fast,\u201d says Brecka. But there\u2019s a behind-the-scenes player, too: Non-shivering thermogenesis. This process taps into brown fat<\/a>, a type of metabolically active fat.<\/p>\n \u201cBrown fat isn\u2019t the type of fat you see, but you feel its effects. It burns energy to create heat and raise your body temperature, essentially acting like a miniature furnace,\u201d says Jeremy Alland, MD<\/a>, a sports medicine physician at Midwest Orthopaedics at RUSH<\/a>.<\/p>\n So, how cold is cold enough?<\/p>\n While experts confirm that cold weather does indeed boost calorie burn, the research isn\u2019t nearly as extensive as what we know about heat. One of the reasons this area is so tricky to measure? Temperature alone doesn\u2019t tell the full story. \u201cA calm 20\u00b0F day can feel warmer than a windy 30\u00b0F day,\u201d explains Dr. Alland. \u201cWind chill, sun exposure, clothing, terrain, and elevation are all factors that influence calorie burn.\u201d<\/p>\n Another consideration is that even in identical conditions, your calorie burn won\u2019t be exactly the same as someone else. \u201cBody composition plays a big role. People with more muscle mass generally burn more calories<\/a> than those with less,\u201d says Eric Rakofsky<\/a>, a celebrity fitness trainer.<\/p>\n Clothing matters, too. Since insulation reduces how hard your body has to work to stay warm, you\u2019ll generally burn fewer calories with more layers on.<\/p>\n That said, a limited 2024 meta-analysis<\/a> found that exposure to temperatures below 60 to 66\u00b0F prompts your body to start burning more stored fat for energy, with the average temp being 62\u00b0F. The range of 59 to 66\u00b0F is commonly used in research so the sweet spot seems to be somewhere in there for calorie burn without too much discomfort. Temperatures like these activate non-shivering thermogenesis without triggering uncomfortable shivering, according to Brecka.<\/p>\n Will an air-conditioned workout class give the same effect?<\/p>\n Not exactly, says Dr. Alland. \u201cA super air-conditioned class isn\u2019t the same as being outside in cold, windy weather,\u201d he explains. \u201cAir conditioning mainly removes humidity\u2014it doesn\u2019t create the same physiological demand.\u201d<\/p>\n Brecka adds that there\u2019s a reason we talk about \u201cfeels like\u201d temperatures. Factors like outdoor wind chill can make 60\u00baF outdoors feel colder than 60\u00baF indoors. \u201cOutdoor exercise at 60\u00b0F is likely to cause a greater thermogenic response than 60\u00baF indoors due to wind and radiant cooling,\u201d says Brecka. \u201cThe ‘feel’ of cold matters. If your skin doesn’t feel cold, your brown fat probably isn’t being maximally activated.\u201d<\/p>\n Still, movement is movement\u2014it\u2019s all beneficial, even if there isn\u2019t a huge added calorie burn in air-conditioned workouts.<\/p>\n vgajic – Getty Images<\/p>\n What to wear (and not wear)<\/p>\n When you\u2019re getting dressed for cold-weather exercise, your base layer is most important. Ideally, this layer wicks moisture away from your body. Translation: Cotton is not your friend, says Amy Goblirsch<\/a>, RDN, the founder of The Running Dietitian<\/a>. \u201cFirst, put on a moisture-wicking layer, and then you can add a fleece or wool. Your outside shell should be a waterproof or windproof jacket,\u201d she says. For exposed skin, Goblirsch recommends a thin layer of Vaseline<\/a> or Aquaphor<\/a> on your face to protect against wind and cold.<\/p>\n Also, pay special attention to your hands, feet, and head, since these areas lose heat faster and are more vulnerable to frostbite than your chest or arms. Dr. Alland notes that heated vests or gloves may decrease thermogenesis to a certain extent, but whether that\u2019s a drawback or a plus depends on your goals, such as prioritizing comfort versus maximizing calorie burn.<\/p>\n martin-dm – Getty Images<\/p>\n Winter workout ideas<\/p>\n Looking for inspiration to head outside? Here are some activity ideas from the experts:<\/p>\n Jumping rope (in a spot that’s not icy!)<\/p>\n Playing in the snow with your kids<\/p>\n Whatever you choose to do, don’t skip your warm-up. \u201cCold muscles are tighter and more prone to injury,\u201d says Dr. Alland.<\/p>\n Before you go outside, Rakofsky recommends doing a dynamic warm-up indoors\u2014think jumping jacks, shuffles, or light mobility work. \u201cMovement beats static stretching,\u201d says Rakofsky. \u201cThe cold causes changes in blood flow, which can make your muscles feel stiff.\u201d<\/p>\n Also, remember that the cold requires acclimation, just like the heat. \u201cIf you\u2019re not used to exercising in the cold, you need to build up gradually to stay safe,\u201d says Dr. Alland. \u201cStart with more layers and shorter exposure. Over weeks or months, you can reduce clothing and increase your time in the cold.\u201d<\/p>\n The bottom line<\/p>\n While outdoor winter workouts won\u2019t magically melt fat, the cold does add a subtle metabolic edge along with the excitement of doing something you can’t do during other times of the year. And sometimes, that’s just the motivation you need to lace up and head out the door.<\/p>\n You Might Also Like<\/p>\n![\"woman](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2025\/12\/8332e9f7d4ba338eb66a8598f1305f65.jpeg\"\/)
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