Calories Burned House Cleaning: Chart by Weight and Calculator
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This page shows estimated calories burned during house cleaning. These numbers are estimates for a typical adult. Your real calorie burn varies depending on your fitness level, body composition, technique, and how hard you actually work. Keep in mind that fitness trackers also rely on estimates.
Use the table below to find the calorie burn that matches your body weight and the type of cleaning you are doing.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Cleaning, general (straightening up, changing linen, carrying out trash), light effort (code 05040) | 2.5 | 71 | 89 | 107 | 125 | 143 |
| Vacuuming, general, moderate effort (code 05043) | 3.0 | 86 | 107 | 129 | 150 | 171 |
| Cleaning, house or cabin, general, moderate effort (code 05030) | 3.3 | 94 | 118 | 141 | 165 | 189 |
| Cleaning, mopping, standing, moderate effort (code 05021) | 3.5 | 100 | 125 | 150 | 175 | 200 |
| Scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, moderate effort (code 05130) | 3.5 | 100 | 125 | 150 | 175 | 200 |
By duration
For the row “Cleaning, house or cabin, general, moderate effort” (3.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 47 | 59 | 71 | 83 | 94 |
| 30 min | 94 | 118 | 141 | 165 | 189 |
| 45 min | 141 | 177 | 212 | 248 | 283 |
| 60 min | 189 | 236 | 283 | 330 | 377 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Cleaning, house or cabin, general, moderate effort: 3.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 118 kcal.
Which row is you?
The table separates house cleaning tasks by the type of chore and the effort required. Light effort tasks include straightening up, changing linen, or carrying out trash. Moderate effort tasks burn more calories and include vacuuming, general house cleaning, mopping while standing, or scrubbing floors and bathtubs on your hands and knees. To pick the right row, match your specific chore and how hard you are working. If you are doing a mix of tasks, you might choose general cleaning to get a practical estimate for your session.
What changes the real number
- How vigorously you scrub, mop, or vacuum changes your energy output.
- Taking frequent breaks between chores lowers your overall calorie burn.
- Your body composition and current fitness level affect how much energy you use.
- Carrying heavy cleaning supplies or moving furniture increases the physical demand.
Practical tips
- Keep your back straight and bend at the knees when lifting heavy trash bags or moving furniture.
- Switch arms periodically when vacuuming or mopping to avoid straining one side of your body.
- Track the actual time you spend moving rather than the total time it takes to clean the house.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your lower back while bending or lifting.
- Dizziness or lightheadedness when standing up quickly from scrubbing the floor.
- Chest pain or severe shortness of breath during moderate effort tasks.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.