Calories Burned Gardening: Chart by Weight and Calculator
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This page shows estimated calories burned during gardening based on the Adult Compendium of Physical Activities. The table provides estimates for a typical adult working for 30 minutes at different body weights.
Keep in mind that these numbers are just estimates. Your real calorie burn varies with your current fitness, technique, body composition, and how hard you actually work. Fitness trackers also just estimate your energy use.
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 |
|---|---|---|---|---|---|---|
| Gardening, general, moderate effort (code 08245) | 3.8 | 109 | 136 | 163 | 190 | 217 |
| Weeding, cultivating garden, moderate effort (Taylor Code 580) (code 08240) | 4.5 | 129 | 161 | 193 | 225 | 257 |
| Digging, spading, filling garden, composting (Taylor Code 590) (code 08050) | 5.0 | 143 | 179 | 214 | 250 | 286 |
| Raking lawn or leaves, moderate effort (code 08160) | 4.0 | 114 | 143 | 171 | 200 | 229 |
By duration
For the row “Digging, spading, filling garden, composting (Taylor Code 590)” (5.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 71 | 89 | 107 | 125 | 143 |
| 30 min | 143 | 179 | 214 | 250 | 286 |
| 45 min | 214 | 268 | 321 | 375 | 429 |
| 60 min | 286 | 357 | 429 | 500 | 572 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Digging, spading, filling garden, composting (Taylor Code 590): 5.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 179 kcal.
Which row is you?
The table divides gardening into four specific tasks based on the physical effort required. General gardening covers basic maintenance at a moderate effort. Weeding and cultivating demand slightly more energy. Digging, spading, filling, and composting require the highest effort and burn the most calories. Raking your lawn or leaves falls in the middle. To pick the right row, look at the main task you perform. If your yard work involves a mix of these activities, you can estimate an average or select the row that matches the bulk of your time.
What changes the real number
- Soil condition: Hard, dry dirt requires more effort to dig or weed than loose, damp soil.
- Tools used: Using manual hand tools demands more energy than using gas or electric powered equipment.
- Pace and breaks: Working continuously increases your energy use compared to taking frequent breaks to rest or plan your next step.
- Terrain: Moving across a sloped or uneven yard takes more effort than working on flat ground.
Practical tips
- Switch your grip and stance frequently to avoid straining one side of your body.
- Keep your tools sharp and well maintained so you do not have to force them through the soil.
- Track your time actually working rather than just the total time spent outside to get a better calorie estimate.
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, nausea, or extreme fatigue, especially when working in the heat.
- Chest pressure or shortness of breath that feels unusual for your fitness level.
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.