Snow Shoveling Calories Burned Calculator
Calculate calories burned during snow shoveling based on your weight, intensity, and duration.
How Many Calories Does Snow Shoveling Burn? ❄️
Shoveling snow can burn between 400-600 calories per hour. Let me guide you through the science of snow shoveling and help you understand your calorie burn!
How Different Types of Snow Shoveling Affect Your Calorie Burn
Based on the Compendium of Physical Activities, here’s my breakdown of snow shoveling intensity levels:
- Light Snow Shoveling: 5.3 METs – Clearing light, powdery snow
- Moderate Snow Clearing: 6.0 METs – Regular snow removal, steady pace
- Heavy Snow Shoveling: 7.5 METs – Dense, wet snow, continuous work
- Intense Snow Clearing: 8.0 METs – Heavy snow with lifting
- Snow Blowing: 4.5 METs – Using a powered snow blower
Snow Shoveling Calorie Burn Guide
| Duration | Light Snow (5.3 MET) |
Moderate (6.0 MET) |
Heavy (7.5 MET) |
Intense (8.0 MET) |
|---|---|---|---|---|
| 15 minutes | 79-92 calories | 90-105 calories | 112-131 calories | 120-140 calories |
| 30 minutes | 159-185 calories | 180-210 calories | 225-263 calories | 240-280 calories |
| 45 minutes | 238-278 calories | 270-315 calories | 338-394 calories | 360-420 calories |
| 60 minutes | 318-371 calories | 360-420 calories | 450-525 calories | 480-560 calories |
Calories Burned by Specific Snow Clearing Activities
| Activity Type | MET Value | Calories/Hour (70kg person) | Primary Muscles Worked |
|---|---|---|---|
| Light Snow Shoveling | 5.3 | 318-371 cal/hr | Back, shoulders, core |
| Moderate Snow Clearing | 6.0 | 360-420 cal/hr | Full body engagement |
| Heavy Snow Shoveling | 7.5 | 450-525 cal/hr | Legs, back, arms |
| Intense Snow Clearing | 8.0 | 480-560 cal/hr | Total body workout |
| Snow Blowing | 4.5 | 270-315 cal/hr | Arms, core, legs |
*Calculations based on a 70kg person. Individual results vary based on weight, snow density, and technique.
My Top Tips for Safe and Effective Snow Shoveling
After years of experience, here are my proven strategies for optimal snow clearing:
- ❄️Push snow when possible instead of lifting
- 💪Bend at knees, not waist, when lifting
- ⚡Take breaks every 15-20 minutes
- 🎯Keep core engaged throughout movement
Calculate Your Snow Shoveling Calorie Burn
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
Here’s what each component means:
- MET Value: Energy cost of snow shoveling (4.5-8.0 depending on intensity)
- Your Weight: Heavier individuals burn more calories during activity
- Duration: Total time spent actively shoveling
- 3.5: Standard metabolic factor in exercise science
FAQs
How long should I shovel snow for a good workout?
For optimal exercise benefits, aim for 30-45 minute sessions with regular breaks every 15-20 minutes. Listen to your body and pace yourself, especially in cold conditions.
Does wet snow burn more calories than powder snow?
Yes, wet snow is heavier and requires more energy to move, resulting in higher calorie burn. However, it also increases the risk of strain, so proper form is essential.
How can I maximize calorie burn while snow shoveling?
To increase calorie burn, maintain a steady pace, engage your core throughout the movement, use proper form when lifting, and avoid taking long breaks between shoveling sessions. Remember to prioritize safety over speed.
