Snow Shoveling Calories Calculator
Estimate the calories you burn shoveling snow from your body weight, how long you shovel and how heavy the work is.
How it works
Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes · MET: light 5.3, moderate 6.0, heavy 7.5
Calorie burn from any activity follows the MET formula: metabolic equivalents times 3.5 times your body weight in kilograms, divided by 200, times minutes. Snow shoveling is vigorous work — around 6 METs for average snow and higher for wet, heavy snow — which is why it is a real workout. That same intensity is why cardiologists warn people with heart risk to pace themselves, warm up, and push snow rather than lift it.
Worked example
A 160 lb person (72.6 kg) shoveling moderate snow (6.0 METs) for 30 minutes burns 6.0 × 3.5 × 72.6 ÷ 200 × 30 ≈ 229 calories, or about 457 calories per hour.
Frequently asked questions
How many calories does shoveling snow burn?
Roughly 400 to 600 calories per hour for an average adult, depending on body weight and how wet and heavy the snow is. Heavy, slushy snow that you lift burns more than light powder you can push.
Is shoveling snow good exercise?
It is a genuine full-body, cardio-plus-strength workout at around 6 METs — comparable to moderate-to-vigorous exercise. Because it spikes heart rate and blood pressure quickly in cold air, it can also be risky for people with heart conditions, who should take it slow and stop if they feel unwell.
How can I shovel more safely?
Warm up first, push snow rather than lifting when you can, take frequent breaks, lift with your legs and small loads, and stop immediately if you feel chest pain, shortness of breath or lightheadedness. Cold air plus sudden exertion is the risky combination.
Related calculators
Educational estimate only. Snow shoveling is strenuous; consult a doctor if you have heart concerns.