Calories Burned Shoveling Snow
Calculate how many calories you burn during shoveling snow. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 6.
Shoveling Snow Calorie Calculator
Shoveling Snow for 30 minutes
218 kcal
MET 6 · 73 kg · 435 kcal/hour
Calories Burned by Duration (Shoveling Snow)
How many calories you burn during shoveling snow at different durations, based on your current weight of 160 lbs.
Calories Burned Shoveling Snow by Body Weight
The table below shows estimated calories burned during shoveling snow for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 163 kcal | 327 kcal |
| 140 lbs (64 kg) | 191 kcal | 381 kcal |
| 160 lbs (73 kg) | 218 kcal | 435 kcal |
| 180 lbs (82 kg) | 245 kcal | 490 kcal |
| 200 lbs (91 kg) | 272 kcal | 544 kcal |
| 220 lbs (100 kg) | 299 kcal | 599 kcal |
| 250 lbs (113 kg) | 340 kcal | 680 kcal |
What 218 Calories Looks Like in Food
After 30 minutes of shoveling snow, you would have burned the equivalent of:
2.8x Egg
78 cal each
2.3x Apple
95 cal each
2.1x Banana
105 cal each
1.7x Glass of Wine
125 cal each
1.6x Can of Soda
140 cal each
1.1x Bowl of Rice
206 cal each
About Shoveling Snow and Calorie Burn
Snow shoveling is a vigorous physical activity that combines cardiovascular demand with heavy lifting. Each shovelful of snow involves bending, lifting, twisting, and throwing, engaging the entire body under significant load. Wet snow can weigh 15-20 pounds per shovelful, making it equivalent to weightlifting. The cold weather adds additional calorie expenditure as the body works to maintain core temperature. Caution is warranted: snow shoveling is associated with increased cardiac events due to the intense physical demand in cold conditions.
Understanding the MET Value
Shoveling Snow has a MET (Metabolic Equivalent of Task) value of 6. This means shoveling snow burns 6 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing shoveling snow for 1 hour would burn approximately 420 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Shoveling Snow Calorie Burn
- Push snow rather than lifting it whenever possible to reduce back strain
- Bend at the knees and lift with your legs, not your back
- Take frequent breaks: shovel for 10-15 minutes, rest for 5 minutes
- Avoid twisting your body when throwing snow: turn your feet to face the dump direction
- Warm up before shoveling with light stretching and drink warm fluids to stay hydrated
Muscles Worked During Shoveling Snow
Category
Daily Activities
Intensity
High
MET Value
6
Equipment
Snow shovel
How We Calculate Calories Burned During Shoveling Snow
Our shoveling snow calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For shoveling snow with a MET value of 6, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do shoveling snow for 30 minutes (0.5 hours), you would burn approximately 218 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 MET value of 6 for shoveling snow 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.
Shoveling Snow vs. Other Activities
See how shoveling snow 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
~120 cal / 30 min (160 lbs)
Cooking
MET 2 · Low · Daily Activities
~73 cal / 30 min (160 lbs)
Gardening
MET 3.8 · Moderate · Daily Activities
~138 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~127 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~181 cal / 30 min (160 lbs)
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Frequently Asked Questions
How many calories does shoveling snow burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 218 calories during 30 minutes of shoveling snow. This is based on a MET value of 6. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of shoveling snow?
The MET (Metabolic Equivalent of Task) value for shoveling snow is 6. This means shoveling snow burns 6 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 shoveling snow good for weight loss?
Yes, shoveling snow is an effective exercise for weight loss. With a MET value of 6, it burns a significant number of calories per session. A 160-lb person burns about 435 calories per hour. Combined with a balanced diet, regular shoveling snow can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during shoveling snow?
Body weight significantly impacts calorie burn during shoveling snow. A 120-lb person burns about 163 calories in 30 minutes, while a 250-lb person burns approximately 340 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does shoveling snow work?
Shoveling Snow primarily works the Back, Shoulders, Core, Quadriceps, Hamstrings, and Biceps. The high intensity of this exercise also provides significant cardiovascular conditioning.