Calculate calories burned while shoveling snow using body weight, active time, and shoveling style for a quick or advanced estimate.
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Snow Shoveling Calories Formula
The basic calculator uses the Compendium’s general hand-shoveling estimate of 6.0 MET. Energy includes resting metabolism during active shoveling time.
The advanced calculator selects a published effort category. Pounds convert to kilograms using 1 lb = 0.45359237 kg.
For quick pace comparisons, calories per minute at a steady pace can be written as:
Activity estimates
The 2024 Adult Compendium lists hand snow shoveling at 5.3 MET for moderate effort (08195), 6.0 MET for general hand shoveling (08200), and 7.5 MET for vigorous effort (08202). These are population estimates for adults aged 19–59. They are not individual measurements or an assessment of safe exertion. Source: Compendium of Physical Activities.
Example
A 175 lb person shoveling for 20 minutes at a steady pace burns:
That is about 159 kcal, including resting energy; actual energy use varies.
30-Minute Calorie Estimates
| Body Weight | Moderate (5.3 MET) | General (6.0 MET) | Vigorous (7.5 MET) |
|---|---|---|---|
| 150 lb | 180 kcal | 204 kcal | 255 kcal |
| 180 lb | 216 kcal | 245 kcal | 306 kcal |
| 210 lb | 252 kcal | 286 kcal | 357 kcal |
What raises calorie burn
- More active time: doubling your shoveling time roughly doubles calories burned.
- Higher body weight: more body mass increases calories burned per minute.
- Heavier snow: wet, packed, or deeper snow increases workload.
- More lifting: lifting and throwing snow burns more than mostly pushing it.
- Faster pace: continuous work raises calorie burn compared with stop-and-go clearing.
Common questions
Should I count total session time or active time?
Use active shoveling time.
Is pushing snow different from lifting snow?
Pushing and lifting can change effort, but neither alone fixes a MET value. Select the published moderate, general or vigorous hand-shoveling category that best describes the active work.
When should I use the basic calculator?
Use Basic for the general 6.0 MET hand-shoveling estimate. Advanced also offers the published 5.3 MET moderate and 7.5 MET vigorous effort categories. Count active time only.
