Snow Shoveling Calories Burned Calculator
Find out roughly how many calories a snow-shoveling session burns based on your weight, effort level, and how long you shovel.
Shoveling snow is real exercise
Shoveling snow by hand is more physically demanding than it looks — it combines repeated lifting, twisting, and cardiovascular effort, especially in cold weather, and can burn a meaningful number of calories in a short time.
How this is calculated
This calculator uses the standard MET (Metabolic Equivalent of Task) method from the Compendium of Physical Activities, a reference widely used in exercise science: calories per minute = (MET × 3.5 × body weight in kg) ÷ 200. Shoveling snow by hand at a moderate pace is generally listed around 6.0 METs, while a more vigorous, faster pace is closer to 7.5 METs.
This is a general estimate for planning purposes. Snow shoveling can be strenuous on the heart and back, so pace yourself, take breaks, and use proper lifting form, especially in cold conditions.