Snow Shoveling Calories Burned Calculator

Hand snow shoveling burns 300-550 calories per hour, depending on effort intensity, snow type, and body weight. Vigorous hand shoveling burns 450-550 cal/hour, while moderate hand shoveling burns 300-400 cal/hour for a 70kg person. Using a snow blower burns approximately 200 calories per hour.

Snow shoveling is a full-body workout that engages your legs for pushing and lifting, core for stability and twisting, arms and shoulders for scooping and throwing, and back muscles for bending and straightening. Cold weather increases energy expenditure through thermogenesis—your body burns extra calories to maintain core temperature.

Our calculator uses validated MET values from the Compendium of Physical Activities to provide accurate estimates. Compare with our snowshoeing calculator for other winter activities.

Snow shoveling burns calories through multiple mechanisms: repetitive lifting against gravity, cardiovascular effort from continuous activity, isometric muscle contractions for stability, and thermoregulation in cold weather. Research shows shoveling snow can be as demanding as moderate-to-vigorous aerobic exercise.

The effort depends on snow type—light, fluffy snow (5.3 METs moderate effort) versus heavy, wet snow (7.5 METs vigorous effort). Heavy snow can weigh 20 pounds per shovel load, making it comparable to weightlifting combined with cardio. Technique matters: proper lifting mechanics reduce injury risk while maintaining calorie burn.

Our calculator uses official MET values: 5.3 for moderate hand shoveling, 7.5 for vigorous hand shoveling, and 2.5 for snow blower operation. Check our MET calculator to understand metabolic equivalents.

⏱️ Time-Based Calorie Estimates

Duration significantly impacts total calorie burn. These estimates use moderate hand shoveling (5.3 METs) for reliable planning. Combine shoveling with our BMR calculator and TDEE calculator for complete nutrition planning.

💪 Safe Shoveling Techniques

Use Proper Form: Bend at the knees, not the waist. Keep your back straight and lift with your legs. Push snow instead of lifting when possible—pushing uses 50% less energy than lifting. Pivot your whole body instead of twisting your spine.

Take Regular Breaks: Shoveling is high-intensity exercise. Rest every 15-20 minutes to prevent overexertion. Stay hydrated even in cold weather. Build leg strength and core stability year-round for easier shoveling.

Choose the Right Equipment: Use an ergonomic shovel with a curved handle to reduce strain. Smaller shovel loads reduce injury risk—don’t overload your shovel. Layer clothing you can remove as you warm up. Proper nutrition supports recovery—use our protein calculator for muscle recovery.

❓ How accurate is this snow shoveling calculator?

Our calculator uses the scientifically validated formula: Calories = (Time × MET × 3.5 × Weight) ÷ 200, with MET values from the Compendium of Physical Activities. This provides accuracy within 10-15%, comparable to laboratory measurements.

❄️ Does wet snow burn more calories than light snow?

Yes! Heavy, wet snow requires vigorous effort (7.5 METs) versus moderate effort for light snow (5.3 METs)—a 42% increase in calorie burn. However, heavy snow also increases injury risk, so proper technique is essential.

🌡️ Does cold weather affect calorie burn?

Yes! Cold weather increases metabolic rate by 5-10% through thermogenesis—your body burns extra calories maintaining core temperature. Combined with the physical exertion, snow shoveling becomes an excellent winter workout.

💪 Is snow shoveling good exercise?

Absolutely! Hand snow shoveling provides full-body resistance training combined with cardio. It burns 300-550 cal/hour while building strength and endurance. However, it’s high-intensity—use proper form and take breaks. Use our weight loss calculator for fitness goals.