Calories Burned Shoveling Snow: Chart by Weight and Calculator
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This page provides estimates for the calories you use while shoveling snow. The table below relies on standard metabolic values. Keep in mind that these numbers are only estimates for a typical adult. Your real calorie burn varies based on your fitness level, body composition, technique, and how hard you actually work.
Fitness trackers also provide estimates rather than exact measurements. Use these figures as a baseline to understand the energy demands of clearing your driveway.
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 |
|---|---|---|---|---|---|---|
| Snow shoveling, by hand, moderate effort (code 19252) | 5.3 | 151 | 189 | 227 | 265 | 303 |
| Snow shoveling, by hand, vigorous effort (code 19254) | 7.5 | 214 | 268 | 321 | 375 | 429 |
By duration
For the row “Snow shoveling, by hand, moderate effort” (5.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 76 | 95 | 114 | 133 | 151 |
| 30 min | 151 | 189 | 227 | 265 | 303 |
| 45 min | 227 | 284 | 341 | 398 | 454 |
| 60 min | 303 | 379 | 454 | 530 | 606 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Snow shoveling, by hand, moderate effort: 5.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 189 kcal.
Which row is you?
The table separates shoveling snow into two categories based on your effort level. The moderate effort row reflects a steady, manageable pace where you can still hold a conversation while moving lighter snow. The vigorous effort row applies when you work at a fast pace or move heavy, wet snow, making you breathe hard and sweat heavily. To choose the right row, match your intensity to the descriptions. If you take frequent breaks or move at a casual speed, look at the moderate effort row. If you push yourself hard without stopping, use the vigorous effort row.
What changes the real number
- The weight and moisture content of the snow you are moving.
- The type of shovel you use and how efficiently you lift and throw.
- The temperature outside, as extreme cold forces your body to work harder to stay warm.
- Your individual muscle mass and overall cardiovascular fitness.
Practical tips
- Bend your knees and lift with your legs to protect your lower back from strain.
- Push the snow instead of lifting it whenever possible to reduce the physical demand.
- Track your active shoveling time accurately by pausing your timer when you stop to rest.
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
- Sudden pain or heavy pressure in your chest, neck, or jaw.
- Severe shortness of breath that does not improve when you stop to rest.
- Feeling dizzy, lightheaded, or unusually faint while working in the cold.
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.