Calories Burned Shoveling Snow for 1 Hour
How many calories does 1 hour of snow shoveling burn? Full calorie chart by body weight and snow type with MET-based estimates for light, moderate, and heavy snow.
One hour of snow shoveling burns approximately 350–700 calories for most adults. A 70 kg (154 lb) person burns around 420 calories shoveling moderate snow for an hour — heavy wet snow can push that to 490 calories for the same duration.
Use the Snow Shoveling Calorie Calculator for a personalised estimate based on your exact weight and conditions.
Calories Burned: 1 Hour of Snow Shoveling
Light Snow (MET 5.0 — powder, dusting)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lbs) | 275 kcal |
| 65 kg (143 lbs) | 325 kcal |
| 70 kg (154 lbs) | 350 kcal |
| 80 kg (176 lbs) | 400 kcal |
| 90 kg (198 lbs) | 450 kcal |
| 100 kg (220 lbs) | 500 kcal |
Moderate Snow (MET 6.0 — general shoveling)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lbs) | 330 kcal |
| 65 kg (143 lbs) | 390 kcal |
| 70 kg (154 lbs) | 420 kcal |
| 80 kg (176 lbs) | 480 kcal |
| 90 kg (198 lbs) | 540 kcal |
| 100 kg (220 lbs) | 600 kcal |
Heavy / Wet Snow (MET 7.0 — packed or late-season)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lbs) | 385 kcal |
| 65 kg (143 lbs) | 455 kcal |
| 70 kg (154 lbs) | 490 kcal |
| 80 kg (176 lbs) | 560 kcal |
| 90 kg (198 lbs) | 630 kcal |
| 100 kg (220 lbs) | 700 kcal |
How These Numbers Are Calculated
All estimates use the MET formula: Calories = MET × weight (kg) × duration (hours)
For 60 minutes: duration = 60 ÷ 60 = 1.0 hour
Example: 70 kg person, moderate snow → 6.0 × 70 × 1.0 = 420 calories
MET values come from the Ainsworth Compendium of Physical Activities. Read the snow shoveling calorie formula explained for full methodology.
Is One Hour of Shoveling Realistic?
For most people, one continuous hour of shoveling is at the upper limit of what's practical — and physically demanding. Shoveling is classified as moderate-to-vigorous intensity work, meaning your heart rate is elevated significantly throughout. For heavy wet snow, this can be comparable in effort to an hour of jogging.
If you need to clear a large area, consider:
- Taking 5–10 minute rest breaks every 20–30 minutes
- Starting early after a snowfall to shovel lighter snow in stages
- Using an ergonomic shovel to reduce back strain
Rest breaks reduce actual calorie burn proportionally — a 60-minute window with 15 minutes of rest equates to 45 minutes of active shoveling.
1 Hour of Shoveling vs. Other Activities
| Activity | MET | Calories (70 kg, 60 min) |
|---|---|---|
| Snow shoveling (moderate) | 6.0 | 420 kcal |
| Hiking (moderate terrain) | 5.3 | 371 kcal |
| Recreational cycling | 5.8 | 406 kcal |
| Swimming (moderate) | 6.0 | 420 kcal |
| Running at 5 mph | 8.3 | 581 kcal |
Safety Note for Long Shoveling Sessions
Shoveling for 60 minutes involves sustained isometric effort in cold temperatures, which places significant cardiovascular demand on the body. The risk of cardiac events is meaningfully elevated during prolonged shoveling, particularly for:
- Adults over 55 who are otherwise sedentary
- People with heart disease, hypertension, or diabetes
- Anyone who rarely engages in vigorous physical activity
If shoveling a large area, pace yourself, take regular breaks, and dress appropriately for cold weather. If you experience chest tightness, shortness of breath, or unusual fatigue, stop immediately and seek medical attention.