Raking Leaves Calories Burned Calculator
Calculate raking leaves calories burned by body weight and duration. Uses a MET estimate of 3.8 with quick 15, 30, 45, 60, 90, and 120 minute tables.
Raking Leaves Calorie Calculator
Raking Leaves for 30 minutes
145 kcal
MET 3.8 · 73 kg · 290 kcal/hour
Calories Burned by Duration (Raking Leaves)
How many calories you burn during raking leaves at different durations, based on your current weight of 160 lbs.
Calories Burned Raking Leaves by Body Weight
The table below shows estimated calories burned during raking leaves for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy. Metric benchmark: a 95 kg person burns about 190 kcal in 30 minutes or 379 kcal in 60 minutes at the selected MET value of 3.8.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 109 kcal | 217 kcal |
| 140 lbs (64 kg) | 127 kcal | 253 kcal |
| 160 lbs (73 kg) | 145 kcal | 290 kcal |
| 180 lbs (82 kg) | 163 kcal | 326 kcal |
| 200 lbs (91 kg) | 181 kcal | 362 kcal |
| 210 lbs (95 kg) | 190 kcal | 380 kcal |
| 220 lbs (100 kg) | 199 kcal | 398 kcal |
| 250 lbs (113 kg) | 226 kcal | 452 kcal |
What 145 Calories Looks Like in Food
After 30 minutes of raking leaves, you would have burned the equivalent of:
1.9x Egg
78 cal each
1.5x Apple
95 cal each
1.4x Banana
105 cal each
1.2x Glass of Wine
125 cal each
1x Can of Soda
140 cal each
0.7x Bowl of Rice
206 cal each
About Raking Leaves and Calorie Burn
Raking leaves is a seasonal yard work activity that provides a surprisingly effective workout. The repetitive pulling and sweeping motion engages the back, shoulders, and arms, while bending to collect and bag leaves works the core and legs. A typical fall raking session can last 1-2 hours, resulting in meaningful calorie expenditure. The activity also improves grip endurance and can provide light cardiovascular conditioning when performed at a steady pace.
Understanding the MET Value
Raking Leaves has a MET (Metabolic Equivalent of Task) value of 3.8. This means raking leaves burns 3.8 times more energy than sitting at rest. The formula used is: calories = MET x 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing raking leaves for 1 hour would burn approximately 279 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Tips to Maximize Your Raking Leaves Calorie Burn
- Alternate the side you rake on every 10 minutes to prevent muscle imbalances
- Bend at the knees when bagging leaves to protect your lower back
- Use your core to power the raking motion rather than just your arms
- Take shorter, more frequent strokes to maintain a faster pace and higher calorie burn
- Wear gloves to prevent blisters and improve grip on the rake handle
Muscles Worked During Raking Leaves
Category
Daily Activities
Intensity
Low to Moderate
MET Value
3.8
Equipment
Rake, Leaf Bags
How We Calculate Calories Burned During Raking Leaves
Our raking leaves calorie calculator uses the standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use raking leaves at MET 3.8. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For raking leaves with a MET value of 3.8, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do raking leaves for 30 minutes (0.5 hours), you would burn approximately 145 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The selected MET value of 3.8 for raking leaves represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Raking Leaves vs. Other Activities
See how raking leaves compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
House Cleaning
MET 3.3 · Low · Daily Activities
~126 cal / 30 min (160 lbs)
Cooking
MET 2 · Low · Daily Activities
~76 cal / 30 min (160 lbs)
Gardening
MET 3.8 · Moderate · Daily Activities
~145 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~133 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~191 cal / 30 min (160 lbs)
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View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate raking leaves calorie burn: The MET (Metabolic Equivalent of Task) value of 3.8 for raking leaves comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for raking leaves: 3.8 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated 2026 · MET values per Compendium of Physical Activities
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Frequently Asked Questions
How many calories does raking leaves burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 145 calories during 30 minutes of raking leaves. This is based on a MET value of 3.8 for raking leaves. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of raking leaves?
The default MET (Metabolic Equivalent of Task) value for raking leaves is 3.8, while the selected training style uses MET 3.8. This means raking leaves burns 3.8 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is raking leaves good for weight loss?
Raking Leaves has a selected MET value of 3.8, which means it burns a moderate amount of calories. A 160-lb person burns about 290 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular raking leaves combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during raking leaves?
Body weight significantly impacts calorie burn during raking leaves. At the selected MET value of 3.8, a 120-lb person burns about 109 calories in 30 minutes, while a 250-lb person burns approximately 226 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does raking leaves work?
Raking Leaves primarily works the Shoulders, Biceps, Core, Lower Back, and Forearms. Regular practice helps strengthen these muscle groups and improve overall fitness.