Gardening & Yard Work Calories Burned Calculator
Calculate how many calories you burn during gardening activities and yard work. Turn your outdoor chores into effective workouts!
How Many Calories Does Gardening & Yard Work Burn?
Gardening and yard work burn between 200-600 calories per hour, depending on the activity intensity, your body weight, and environmental conditions. According to meta-analysis research, gardening not only burns calories but also provides significant mental and physical health benefits. For a 150-pound person, a typical 2-hour gardening session can burn 400-1,200 calories while improving mood, reducing stress hormones, and enhancing overall wellbeing.
Gardening & Yard Work Intensity Levels
Based on the Compendium of Physical Activities and health research, here are the different gardening and yard work intensity levels:
- Light Gardening (2.0-3.0 METs): Watering plants, planting seedlings, driving a riding mower, gathering tools
- Moderate Gardening (3.5-4.5 METs): Raking leaves, mowing with a power mower, weeding, trimming shrubs
- Active Gardening (5.0-5.8 METs): Digging, tilling soil, laying sod, chopping wood (moderate effort)
- Vigorous Yard Work (6.0-8.3 METs): Clearing land, chopping wood (vigorous effort), digging ditches, felling trees
According to clinical research, just 30 minutes of gardening can significantly reduce cortisol levels (the stress hormone) and boost mood, with benefits comparable to or exceeding those of indoor exercise!
Health Benefits of Gardening & Yard Work
According to meta-analysis research, regular gardening offers numerous evidence-based benefits:
Mental Health Benefits
- Depression reduction
- Anxiety management
- Stress hormone reduction
- Improved cognitive function
Physical Benefits
- Improved muscular strength
- Enhanced joint flexibility
- Better cardiovascular health
- Hand dexterity and motor skills
Wellness Benefits
- Increased life satisfaction
- Improved sense of community
- Enhanced social connections
- Increased vitamin D exposure
Weight Management
- Sustained calorie expenditure
- Full-body engagement
- Reduced BMI & body fat
- Healthy habit formation
Gardening & Yard Work Calorie Burn Chart
| Duration | Light (2.5 MET) |
Moderate (4.0 MET) |
Active (5.5 MET) |
Vigorous (7.0+ MET) |
|---|---|---|---|---|
| 30 minutes | 90-120 calories | 145-190 calories | 200-265 calories | 255-335 calories |
| 1 hour | 180-240 calories | 290-380 calories | 400-530 calories | 510-670 calories |
| 2 hours | 360-480 calories | 580-760 calories | 800-1060 calories | 1020-1340 calories |
| 3 hours | 540-720 calories | 870-1140 calories | 1200-1590 calories | 1530-2010 calories |
Calories Burned by Specific Gardening Activities
| Activity | MET Value | Calories/Hour (150 lb person) | Primary Muscles Worked |
|---|---|---|---|
| Mowing (push mower) | 5.0 | 425 calories | Quadriceps, hamstrings, core, shoulders, arms |
| Digging & spading | 5.0 | 425 calories | Back, shoulders, biceps, quadriceps, calves |
| Raking leaves | 4.0 | 340 calories | Core, shoulders, upper back, biceps |
| Weeding | 4.5 | 383 calories | Forearms, biceps, shoulders, core, thighs |
| Shoveling snow/mulch | 6.0 | 510 calories | Full body: legs, core, back, shoulders, arms |
| Chopping wood | 6.5 | 553 calories | Shoulders, back, arms, core |
Formula for Calculating Gardening Calories Burned
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 2.0-8.3 (based on activity intensity from Compendium of Physical Activities)
- Weight: Your body weight in kilograms
- Duration: Gardening time in minutes
- 3.5: Standard metabolic factor
Calorie Burn by Gardening Category
According to the Compendium of Physical Activities and research on gardening health benefits, different gardening activities offer unique calorie-burning potential:
- Ground Preparation (4.0-6.3 METs): Digging, tilling, clearing land, spading; excellent for upper body strength, core stability, and calorie burn
- Planting Activities (2.6-4.5 METs): Transplanting seedlings, planting trees, sowing seeds; good for fine motor skills, flexibility, and mindfulness
- Lawn Maintenance (4.0-6.0 METs): Mowing, edging, raking; provides consistent cardiovascular benefits and leg strength
- Harvesting & Pruning (3.5-4.5 METs): Picking fruits, trimming shrubs, pruning trees; excellent for upper body endurance and range of motion
Gardening vs. Other Physical Activities
| Activity Type | Calorie Burn (1 hr) | Mental Health Benefit | Adherence Rate | Unique Benefits |
|---|---|---|---|---|
| Gardening (moderate) | 290-380 calories | Very High | High | Nature connection, tangible results, functional movement patterns |
| Walking (moderate) | 240-300 calories | Moderate | High | Accessibility, minimal equipment needed, consistent intensity |
| Gym Workout | 350-450 calories | Moderate | Low-Medium | Targeted muscle development, controlled environment |
| Cycling (leisure) | 300-400 calories | Moderate | Medium | Lower impact on joints, greater distance coverage |
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References
- Soga, M., Gaston, K. J., & Yamaura, Y. (2016). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92. https://doi.org/10.1016/j.pmedr.2016.11.007
- Thompson, R. (2018). Gardening for health: A regular dose of gardening. Clinical Medicine, 18(3), 201. https://doi.org/10.7861/clinmedicine.18-3-201
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1):
