Does Your Body Consume More Calories in Winter?

December 18, 2025 •

4 min read

According to a study cited by the National Institutes of Health, the average person's body weight varies slightly throughout the year, often peaking in winter due to a combination of physiological and lifestyle factors. This seasonal fluctuation raises the common question: does your body actually burn more calories when it's cold outside?

Quick Summary

Yes, your body expends extra energy to stay warm in colder temperatures, a process called thermogenesis. Factors like shivering and activating calorie-burning brown fat contribute to this, alongside potential seasonal changes in appetite and physical activity that can influence overall calorie balance.

Key Points

Thermoregulation is a Calorie-Burning Process: The body expends extra energy, or burns more calories, to maintain its core temperature in colder environments.
Shivering is a High-Calorie Activity: This involuntary muscle contraction is a rapid, short-term method for generating heat, and it can significantly boost your calorie burn for that period.
Brown Fat Burns Calories for Heat: Brown adipose tissue (BAT), a special type of fat, becomes active in the cold and burns calories to produce heat, contributing to non-shivering thermogenesis.
Appetite Increases in Cold Weather: Hormonal and psychological factors, including increased cravings for dense, warm foods and reduced sunlight, can lead to a higher calorie intake during winter.
Lifestyle Changes Impact Calorie Balance: Reduced physical activity due to cold weather and shorter days can easily negate any increase in thermogenic calorie expenditure.
Weight Management Requires Mindful Effort: Counteracting seasonal weight gain is most effectively achieved through strategic food choices and intentional indoor exercise, not relying on passive cold-induced calorie burn.

The Science of Thermoregulation and Calorie Expenditure

Your body is a finely tuned machine, constantly working to maintain a stable core temperature of around 98.6°F (37°C), a process known as thermoregulation. When the external temperature drops, your body must expend extra energy to prevent heat loss and stay warm. This is where the notion that you consume more calories in winter comes from. Several biological mechanisms are responsible for this additional energy expenditure, though the net effect on your daily calorie burn might be less than you'd imagine.

Shivering: An Obvious Calorie Burner

The most recognizable response to cold is shivering. This involuntary, rapid contraction and relaxation of muscles is a highly effective way for your body to generate heat. In fact, shivering can increase your metabolic heat production by as much as 500% in the short term, burning a significant number of calories. However, your body can only sustain intense shivering for a limited time before fatigue sets in. While it provides a substantial, temporary calorie boost, it is not a primary mechanism for sustained weight management.

Non-Shivering Thermogenesis and Brown Fat

A more subtle and sustainable way your body generates heat is through non-shivering thermogenesis, a process largely driven by brown adipose tissue (BAT), or brown fat. Unlike the white fat that stores energy, brown fat is packed with mitochondria and burns calories to produce heat. Babies have large reserves of brown fat to keep warm, and while adults have smaller amounts concentrated around the neck, shoulders, and spine, it remains highly active in colder conditions. Exposure to cold can activate these brown fat cells, potentially increasing daily calorie expenditure. Some research suggests that people may even have more active brown fat during the winter months.

The Interplay of Appetite and Environment

While your metabolism increases slightly, many people still experience weight gain in winter. This is often linked to an increased appetite and behavioral changes. Evolutionary theories suggest our ancestors needed to build fat reserves for winter, and this instinct may still influence our modern-day hunger cues. Shorter, darker days can also impact mood and motivation, leading to reduced physical activity and a craving for calorie-dense comfort foods. These factors can easily outweigh the marginal increase in calories burned through thermogenesis, leading to a net calorie surplus and weight gain.

Winter Challenges: Appetite vs. Activity

Increased Appetite: Cold weather can stimulate your appetite, particularly for warm, rich, and high-calorie foods that provide quick energy and comfort.
Reduced Activity: Shorter days and colder temperatures often result in a more sedentary lifestyle, with less time spent on outdoor activities.
Holiday Eating: The winter months typically include holidays centered around food, leading to increased indulgence and higher calorie intake.

Winter Metabolism and Weight Management: A Comparison


Feature	Thermogenesis (Body's Internal Heat)	Behavior (Lifestyle Factors)
Primary Function	Maintain core body temperature	Acquire energy and regulate mood
Calorie Effect	Slight, sustained increase in energy expenditure, plus short, high-intensity burns from shivering.	Potentially large increase in calorie intake due to appetite stimulation.
Physiological Trigger	Hypothalamus detecting falling body temperature.	Hormonal shifts (e.g., ghrelin, leptin) and psychological responses to cold.
Fat Type Involved	Brown Fat (BAT), which burns calories for heat.	White Fat (WAT), which stores excess calories.
Effect on Weight	Can contribute to a small increase in calorie expenditure, but not a significant driver of weight loss on its own.	Frequently contributes to winter weight gain due to a calorie surplus from overeating and reduced activity.

Practical Strategies for Winter Health

Managing your weight in winter requires a proactive approach that balances the body's natural cold-weather adaptations with modern lifestyle choices. Instead of relying solely on the minor metabolic boost from cold exposure, focus on consistent habits. For instance, prioritizing indoor exercise like HIIT or strength training can significantly increase your metabolic rate and burn more calories than the cold alone.

A. Optimizing Your Diet

Prioritize Protein: Ensure each meal has a source of lean protein, which requires more energy to digest than carbs or fat, boosting your metabolic rate.
Embrace Warming Foods: Incorporate warming spices like ginger and cinnamon, and enjoy brothy soups and stews packed with vegetables to feel full and satisfied without excess calories.
Hydrate Strategically: Staying well-hydrated is crucial, as the body can mistake thirst for hunger in colder months. Sip warm water with lemon or herbal tea to stay hydrated.

B. Maximizing Your Activity Level

Adopt Indoor Workouts: When outdoor exercise isn't feasible, explore indoor options like yoga, home fitness videos, or gym workouts.
Increase NEAT: Boost your Non-Exercise Activity Thermogenesis (NEAT) by taking the stairs, stretching while watching TV, or standing more throughout the day.

C. Tending to Your Mental Health

Get Sunlight Exposure: Even on cold days, a short walk in the sun can help regulate circadian rhythms and improve mood, combating seasonal dips that can trigger emotional eating.
Prioritize Sleep: Ensure you get 7-9 hours of sleep per night, as inadequate rest can disrupt hormones that regulate appetite and metabolism.

Conclusion: A Nuanced Perspective on Winter Calories

The answer to whether your body burns more calories in winter is a qualified 'yes.' Your body's thermoregulatory processes, including shivering and brown fat activation, do increase your energy expenditure to some degree. However, this effect is often marginal for most individuals living in modern, climate-controlled environments and is frequently overshadowed by seasonal changes in appetite and activity levels. The key to winter wellness lies not in hoping for an effortless calorie burn but in consciously managing your food choices and maintaining a consistent level of physical activity, regardless of the weather. By making mindful choices, you can stay on track with your health goals all season long.

Additional Resources

The National Center for Biotechnology Information (NCBI) provides extensive research on human metabolism and cold exposure. For studies and reviews, search the PMC database.

Frequently Asked Questions

The increase in calorie burn from cold exposure is highly variable and depends on factors like the temperature, duration of exposure, and an individual's brown fat activity. For most people in modern, heated environments, the effect is likely marginal and easily offset by increased appetite or decreased activity.

Brown fat, or brown adipose tissue, is a specialized type of fat that burns calories to generate heat. It is activated by cold temperatures and is a key component of non-shivering thermogenesis, a process that helps the body stay warm.

Increased hunger in winter can be attributed to several factors, including evolutionary impulses to build fat stores, hormonal shifts (like reduced leptin and increased ghrelin), and a psychological craving for comforting, calorie-dense foods.

Exercising in colder weather can slightly increase calorie burn because your body must work harder to regulate its temperature. However, wearing bulky clothing and the type of exercise can also influence this effect, and studies show mixed results on overall fat loss.

While intentional cold exposure, like cold showers, can activate brown fat and increase calorie burn, it is not a magic bullet for weight loss. The overall impact on your total daily energy expenditure is relatively small and should be combined with a healthy diet and regular exercise for meaningful results.

Yes, many wild animals increase their food intake in the fall and winter to build up fat reserves for insulation and energy, a natural physiological response to the changing seasons.

Yes, it is common to experience slight weight gain in winter due to reduced physical activity, increased appetite, and holiday indulgences. Understanding these factors and making mindful lifestyle choices can help manage seasonal weight fluctuations.