Raking Leaves Calorie Calculator
Calculate calories burned raking leaves. Supports light, moderate, and vigorous raking intensity with accurate MET-based calorie estimates by weight and duration.
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About the Raking Leaves Calorie Calculator
Learn more about the calculator and its creator
Jonas
I built this calculator to help you understand the calorie burn hidden in everyday tasks — from shoveling snow to mowing the lawn. Small activities add up more than you think.
Raking leaves burns approximately 120–200 calories per 30 minutes for most adults, depending on intensity and body weight. A 70 kg (154 lb) person burns around 135 calories in 30 minutes at light intensity (MET 4.0), 158 calories at moderate intensity (MET 4.5), and 175 calories at vigorous intensity (MET 5.0). For a full hour of raking, that rises to 270–350 calories. Body weight is the single biggest driver — a 90 kg person burns roughly 30% more than a 60 kg person doing the same yard work.
Calories Burned Raking Leaves by Duration and Body Weight
The table below shows estimated calories burned at moderate intensity (MET 4.5) across common body weights and durations.
| Duration | 60 kg (132 lb) | 70 kg (154 lb) | 80 kg (176 lb) | 90 kg (198 lb) |
|---|---|---|---|---|
| 15 min (moderate) | 68 cal | 79 cal | 90 cal | 101 cal |
| 30 min (moderate) | 135 cal | 158 cal | 180 cal | 203 cal |
| 45 min (moderate) | 203 cal | 236 cal | 270 cal | 304 cal |
| 60 min (moderate) | 270 cal | 315 cal | 360 cal | 405 cal |
| 90 min (moderate) | 405 cal | 473 cal | 540 cal | 608 cal |
For your personal estimate at any weight and duration, use the Raking Leaves Calorie Calculator above.
Calories Burned by Intensity and Body Weight (30 and 60 Minutes)
Raking intensity significantly affects calorie output. Here is the full breakdown for 30 and 60 minutes across all three intensity levels.
| Intensity | MET | 60 kg / 30 min | 70 kg / 30 min | 80 kg / 30 min | 90 kg / 30 min |
|---|---|---|---|---|---|
| Light Raking | 4.0 | 120 cal | 140 cal | 160 cal | 180 cal |
| Moderate Raking | 4.5 | 135 cal | 158 cal | 180 cal | 203 cal |
| Vigorous Raking | 5.0 | 150 cal | 175 cal | 200 cal | 225 cal |
| Intensity | MET | 60 kg / 60 min | 70 kg / 60 min | 80 kg / 60 min | 90 kg / 60 min |
|---|---|---|---|---|---|
| Light Raking | 4.0 | 240 cal | 280 cal | 320 cal | 360 cal |
| Moderate Raking | 4.5 | 270 cal | 315 cal | 360 cal | 405 cal |
| Vigorous Raking | 5.0 | 300 cal | 350 cal | 400 cal | 450 cal |
MET Values for Raking Leaves
MET (Metabolic Equivalent of Task) values for raking leaves are sourced from the Ainsworth Compendium of Physical Activities, the most widely cited reference for exercise energy expenditure.
| Intensity Level | MET Value | Description |
|---|---|---|
| Light Raking | 4.0 | Small yard, light leaf coverage, slow raking pace |
| Moderate Raking | 4.5 | Medium yard, typical fall coverage, steady pace |
| Vigorous Raking | 5.0 | Large yard, heavy leaf coverage, fast raking pace |
Factors That Affect Calorie Burn While Raking
- Body weight: The most significant factor. A 90 kg person burns approximately 50% more calories than a 60 kg person at the same raking pace and duration.
- Yard size: Larger yards require more continuous movement and fewer pauses, keeping your heart rate elevated throughout the session.
- Leaf coverage and density: Heavy, wet leaves — common after rain — require significantly more force per rake stroke than dry, light leaves.
- Raking speed: Faster stroke frequency increases muscular demand and elevates metabolic rate, pushing the effective MET toward the vigorous end of the range.
- Terrain: Raking on slopes or uneven ground increases energy expenditure due to the added postural stability demands.
- Bagging and hauling: If your session includes bending, filling bags, and carrying them to the curb, total calorie burn will exceed the raking-only estimate.
Is Raking Leaves Good Cardio?
At MET values of 4.0–5.0, raking leaves qualifies as moderate-intensity aerobic exercise — the same general range as brisk walking (MET 3.5–4.5) or leisurely cycling. The American Heart Association recommends at least 150 minutes per week of moderate-intensity activity, and a thorough yard raking session contributes meaningfully toward that target.
Raking engages the upper body (shoulders, arms, core rotation) while also requiring continuous leg movement. The twisting and pulling motions activate the obliques and latissimus dorsi muscles. It is not a substitute for structured cardio training, but it is a legitimate form of incidental physical activity that burns meaningful calories while accomplishing a real yard task.
Note: A full 2-hour fall yard cleanup (raking, bagging, hauling) can burn 400–700+ calories depending on body weight and effort — equivalent to a moderate gym session.
Raking Leaves vs Snow Shoveling: Seasonal Yard Work Comparison
Both raking and shoveling are yard maintenance activities that provide real calorie burn, but snow shoveling is significantly more intense due to the weight of snow versus leaves.
| Activity | MET Range | 70 kg / 30 min | 70 kg / 60 min | Primary Muscles |
|---|---|---|---|---|
| Raking Leaves (light) | 4.0 | 140 cal | 280 cal | Shoulders, lats, obliques |
| Raking Leaves (moderate) | 4.5 | 158 cal | 315 cal | Shoulders, lats, obliques |
| Raking Leaves (vigorous) | 5.0 | 175 cal | 350 cal | Shoulders, lats, obliques |
| Snow Shoveling (light) | 5.0 | 175 cal | 350 cal | Back, shoulders, legs |
| Snow Shoveling (moderate) | 6.0 | 210 cal | 420 cal | Back, shoulders, legs |
| Snow Shoveling (heavy) | 7.5 | 263 cal | 525 cal | Back, shoulders, legs |
Snow shoveling burns 25–50% more calories than raking at comparable effort levels, primarily because you are lifting and throwing heavy snow rather than sweeping light leaves.
Example Calculation
Here is a worked example using the MET formula for raking leaves:
Scenario: 75 kg person, 45 minutes of moderate raking (MET 4.5)
Calories = MET × Weight (kg) × Time (hours)
Calories = 4.5 × 75 × (45 ÷ 60)
Calories = 4.5 × 75 × 0.75
Calories ≈ 253 kcal
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