Enter your weight, choose your shoveling activity (from hand-shoveling to riding a snow blower), and set your duration to find out exactly how many calories you burned clearing snow. Results include total calories burned and a per-minute burn rate — so you can finally give yourself credit for that Monday morning driveway workout.
Calories Burned
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Calories Burned Per Minute
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MET Value
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Activity
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The number of calories burned depends on your weight, effort level, and how long you shovel. A 180 lb person shoveling with moderate effort for 30 minutes burns roughly 200–250 calories. Vigorous shoveling for an hour can burn 400–600 calories, making it comparable to a solid gym session.
MET (Metabolic Equivalent of Task) values for snow shoveling range from about 3.5 for relaxed effort up to 6.0 for vigorous hand shoveling. Riding a snow blower has a MET of around 3.5, while walking and pushing a snow blower is approximately 4.5. These values come from the Compendium of Physical Activities.
The formula is: Calories = MET × weight in kg × duration in hours. One MET equals approximately 3.5 ml of oxygen consumed per kg of body weight per minute. This calculator uses established MET values for each shoveling activity type to give you an accurate estimate.
Absolutely. Snow shoveling engages your legs, core, back, and arms simultaneously, making it a full-body workout. Vigorous shoveling for 60 minutes burns a similar number of calories to an hour of ice skating or brisk cycling. Just be sure to warm up and take breaks to avoid overexertion.
Yes — hand shoveling burns significantly more calories than operating a snow blower. Vigorous hand shoveling has a MET of around 6.0, while riding a snow blower is only about 3.5. If burning calories is your goal, skip the machine and grab a shovel.
Warm up before you start, lift with your legs rather than your back, and avoid twisting motions when throwing snow. Take regular breaks — especially in very cold temperatures — and stay hydrated. People with heart conditions should consult a doctor before shoveling, as it can be surprisingly intense cardio exercise.
Heavier individuals burn more calories performing the same activity for the same duration. For example, a 220 lb person shoveling with moderate effort for 30 minutes burns roughly 20–30% more calories than a 150 lb person. This calculator adjusts results based on your exact weight.
Moderate shoveling involves a steady, manageable pace with regular breaks — typical for clearing a sidewalk or small driveway. Vigorous shoveling means working at a high intensity with minimal rest, which substantially increases your heart rate and calorie burn. Vigorous effort has a MET roughly 50% higher than moderate effort.