Snow Shoveling Calories Burned Calculator
Calculate calories burned during snow shoveling using official MET values from the Compendium of Physical Activities and cardiovascular research data.
How Many Calories Does Snow Shoveling Burn?
Snow shoveling burns between 250-600 calories per hour, making it an excellent winter cardiovascular workout that combines strength training with aerobic exercise. According to the Compendium of Physical Activities, snow shoveling ranges from 5.3-7.5 METs depending on intensity and snow conditions. For a 150-pound person, moderate snow shoveling can burn approximately 400-500 calories per hour while providing functional fitness benefits that improve core strength, cardiovascular health, and winter preparedness. However, the American Heart Association warns that snow shoveling can be as demanding as a treadmill stress test, requiring proper preparation and technique.
Snow Shoveling Intensity Levels & Calorie Expenditure
Based on research from the Compendium of Physical Activities and metabolic equivalent (MET) values, here are the different snow shoveling intensity levels:
- Moderate Effort Hand Shoveling (5.3 METs): Steady-paced shoveling with regular breaks, suitable for light to moderate snow conditions and average fitness levels
- Vigorous Effort Hand Shoveling (7.5 METs): Continuous, fast-paced shoveling of heavy or deep snow requiring significant physical exertion and cardiovascular demand
- Snow Blower Operation (2.5 METs): Walking behind and pushing a snow blower, providing light exercise with reduced physical strain compared to manual shoveling
- Heavy Wet Snow Removal (6.0 METs): Clearing dense, water-saturated snow that requires extra effort due to increased weight and resistance
According to the American Heart Association, snow shoveling can raise heart rate to 85% of maximum within just 2 minutes, equivalent to intense aerobic exercise. Cold temperatures further stress the cardiovascular system by constricting blood vessels!
Snow Shoveling Calorie Burn Chart
| Duration | Light Snow Blowing (2.5 MET) |
Moderate Shoveling (5.3 MET) |
Heavy Wet Snow (6.0 MET) |
Vigorous Shoveling (7.5 MET) |
|---|---|---|---|---|
| 15 minutes | 45-60 calories | 95-125 calories | 110-145 calories | 135-180 calories |
| 30 minutes | 90-120 calories | 190-250 calories | 215-285 calories | 270-360 calories |
| 45 minutes | 135-180 calories | 285-375 calories | 325-430 calories | 405-540 calories |
| 60 minutes | 180-240 calories | 380-500 calories | 430-570 calories | 540-720 calories |
Calories Burned by Body Weight (30 minutes of moderate shoveling)
| Body Weight | Light Snow Blowing | Moderate Shoveling | Heavy Wet Snow | Vigorous Shoveling |
|---|---|---|---|---|
| 125 lbs (57 kg) | 90 calories | 190 calories | 215 calories | 270 calories |
| 150 lbs (68 kg) | 105 calories | 225 calories | 255 calories | 320 calories |
| 175 lbs (79 kg) | 125 calories | 265 calories | 300 calories | 375 calories |
| 200 lbs (91 kg) | 145 calories | 305 calories | 345 calories | 430 calories |
Formula for Calculating Snow Shoveling Calories Burned
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 2.5-7.5 (based on shoveling type and intensity)
- Weight: Your body weight in kilograms
- Duration: Shoveling time in minutes
- 3.5: Standard metabolic factor
Snow Shoveling Health Benefits & Risks
According to research published in PMC, snow shoveling provides significant health benefits while requiring careful consideration of cardiovascular risks:
- Cardiovascular Fitness: Snow shoveling provides excellent aerobic exercise, improving heart health and endurance when performed safely with proper pacing
- Functional Strength: Develops core stability, back strength, and leg power through compound movements that translate to daily activities
- Winter Activity Maintenance: Helps maintain physical activity levels during cold months when outdoor exercise options are limited
- Bone Health: Weight-bearing activity that helps maintain bone density and prevents age-related bone loss, especially important in winter months
According to clinical research, hemodialysis patients who engaged in snow removal showed better maintenance of physical function over one year compared to those who didn’t, demonstrating snow shoveling’s potential as effective winter exercise!
Snow Shoveling Cardiovascular Safety
Research from the American Heart Association reveals critical safety considerations for snow shoveling:
- Heart Rate Response: Snow shoveling can elevate heart rate to 85% of maximum within 2 minutes, equivalent to intense treadmill exercise
- Cold Weather Impact: Cold temperatures constrict blood vessels throughout the body, forcing the heart to work harder while reducing its efficiency
- High-Risk Populations: People with sedentary lifestyles, heart disease, high blood pressure, or diabetes face increased risk of cardiac events
- Proper Preparation: Warm up indoors, dress in layers, take frequent breaks, and avoid overexertion to minimize cardiovascular stress
According to cardiovascular experts, hundreds of people die during or just after snow removal each year in the U.S. People with heart conditions should avoid shoveling and use snow blowers or hire services instead!
Snow Types & Shoveling Techniques
Different snow conditions require varying techniques and energy expenditure based on winter activity research:
- Light Powder Snow: Easy to move with pushing technique, burns fewer calories but allows for longer work periods with less strain
- Wet Heavy Snow: Requires lifting technique with smaller loads, burns 25-30% more calories due to increased weight and resistance
- Packed Snow: Needs breaking up before removal, combines high-intensity bursts with steady shoveling for maximum calorie burn
- Ice-Crusted Snow: Most challenging condition requiring ice breaking tools, provides highest calorie burn but increases injury risk
Push snow instead of lifting when possible, use your legs not your back, take smaller loads with wet snow, and maintain proper posture to maximize efficiency while minimizing injury risk!
