How Many Calories Does Snow Shoveling Burn?
Find out how many calories snow shoveling burns by body weight, duration, and snow type. Complete guide with calorie charts and MET-based calculations.
Snow shoveling burns approximately 200–400 calories per 30 minutes depending on your body weight and snow conditions. A 154 lb (70 kg) person shoveling moderate snow burns around 210 calories in 30 minutes — heavy, wet snow pushes that number to around 350 calories for the same duration.
Use the Snow Shoveling Calorie Calculator to get a personalised result based on your exact weight, duration, and snow type.
Quick Reference: Calories Burned Shoveling Snow (30 Minutes)
Calories burned shoveling moderate snow (MET 6.0) for 30 minutes:
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lbs) | 165 kcal |
| 65 kg (143 lbs) | 195 kcal |
| 70 kg (154 lbs) | 210 kcal |
| 80 kg (176 lbs) | 240 kcal |
| 90 kg (198 lbs) | 270 kcal |
| 100 kg (220 lbs) | 300 kcal |
Calories by Duration and Snow Type
Light Snow (MET 5.0 — powder, dusting)
| Duration | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| 15 min | 75 kcal | 88 kcal | 100 kcal | 113 kcal | 125 kcal |
| 30 min | 150 kcal | 175 kcal | 200 kcal | 225 kcal | 250 kcal |
| 45 min | 225 kcal | 263 kcal | 300 kcal | 338 kcal | 375 kcal |
| 60 min | 300 kcal | 350 kcal | 400 kcal | 450 kcal | 500 kcal |
Moderate Snow (MET 6.0 — general shoveling)
| Duration | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| 15 min | 90 kcal | 105 kcal | 120 kcal | 135 kcal | 150 kcal |
| 30 min | 180 kcal | 210 kcal | 240 kcal | 270 kcal | 300 kcal |
| 45 min | 270 kcal | 315 kcal | 360 kcal | 405 kcal | 450 kcal |
| 60 min | 360 kcal | 420 kcal | 480 kcal | 540 kcal | 600 kcal |
Heavy / Wet Snow (MET 7.0 — packed or late-season)
| Duration | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| 15 min | 105 kcal | 123 kcal | 140 kcal | 158 kcal | 175 kcal |
| 30 min | 210 kcal | 245 kcal | 280 kcal | 315 kcal | 350 kcal |
| 45 min | 315 kcal | 368 kcal | 420 kcal | 473 kcal | 525 kcal |
| 60 min | 420 kcal | 490 kcal | 560 kcal | 630 kcal | 700 kcal |
How the Calculation Works
These estimates use the MET (Metabolic Equivalent of Task) method:
Calories = MET × weight (kg) × duration (hours)
MET values are sourced from the Ainsworth Compendium of Physical Activities, the gold standard for exercise energy expenditure research used by the WHO, CDC, and ACSM.
Read the full snow shoveling calorie formula explained for the detailed science.
Is Snow Shoveling Good Exercise?
Yes. With a MET of 5–7, snow shoveling sits in the moderate-to-vigorous intensity band — the same zone as:
- Hiking on varied terrain (MET ~5.3–6.0)
- Recreational cycling (MET ~5.8)
- Aerobic dance (MET ~6.0)
- Jogging at a slow pace (MET ~7.0)
A 30-minute shoveling session can contribute meaningfully toward the 150 minutes of weekly moderate-intensity physical activity recommended by the WHO. Unlike many gym exercises, shoveling simultaneously works the arms, shoulders, back, core, and legs — making it a practical full-body workout.
Snow Type Matters More Than Most People Think
Heavy, wet snow contains significantly more water weight per volume than light, fluffy powder. This means each shovelful weighs more and requires more muscular effort to lift and throw. The difference between light powder and heavy wet snow increases calorie burn by approximately 40% over the same time period.
When there's fresh powder on a cold night, you'll burn around 175 calories in 30 minutes (70 kg person). Shovel the same driveway after a wet, late-season snowfall and you're burning closer to 245 calories.
Safety Note
Snow shoveling places unusually high demands on the cardiovascular system because it combines whole-body muscular effort with cold air inhalation and isometric upper-body strain. Research consistently shows an elevated risk of cardiac events during and after shoveling, particularly in:
- Adults over 55
- Sedentary individuals who rarely exercise
- People with existing cardiovascular disease or high blood pressure
If any of these apply to you, consult a physician before shoveling heavy snow — or use a snow blower for the most demanding conditions.
Frequently Asked Questions
How many calories does 20 minutes of snow shoveling burn? A 70 kg person shoveling moderate snow for 20 minutes burns approximately 140 calories (MET 6.0 × 70 × 0.33 hours). Light snow: ~117 cal. Heavy wet snow: ~163 cal.
Does shoveling snow count as a workout? Yes. Shoveling is classified as moderate-to-vigorous physical activity (MET 5–7) and counts toward weekly exercise targets. A 30-minute session is comparable in intensity and calorie burn to a brisk 30-minute jog.
How many calories does shoveling a driveway burn? This depends on how long it takes. A typical residential driveway takes 15–30 minutes to clear. At 70 kg and moderate snow, that's approximately 105–210 calories.