❄️ Snow Shoveling Calorie Calculator
Shoveling is demanding—measure energy expenditure to schedule breaks and stay safe.
Useful for comparing efficiency across storms.
Safety Tip
Warm up your back and shoulders before the first scoop to avoid strain.
Pacing
Take short breaks every 10 minutes—heart rate can spike similar to vigorous exercise.
Equipment
Use an ergonomic shovel or snow blower assist to reduce stress on the lower back.
How to Use This Calculator
Enter your weight
Use kilograms for precise calorie estimates.
Log shoveling time
Include active time only—exclude warm indoor breaks.
Select snow conditions
Heavier, wet snow has higher MET values.
Review the output
Check calories per minute and total burn to pace the job.
Formula
Calories = (MET × 3.5 × Weight(kg) ÷ 200) × Minutes
MET expresses activity intensity relative to resting metabolism. Shoveling has MET values ranging from 4–8, depending on pace and snow weight. Multiply MET by weight and time to approximate energy consumption.
Example
80 kg person shoveling heavy snow for 25 minutes (MET 7.5) burns ≈ (7.5 × 3.5 × 80 ÷ 200) × 25 ≈ 262 kcal.
Variables
- Weight: Body mass in kilograms
- MET: Activity intensity factor
- Minutes: Active shoveling time
Understanding Snow Shoveling Work
Shoveling increases heart rate, recruits large muscle groups, and counts as vigorous physical activity. Proper form protects your back while maximizing efficiency.
Pro Tips
- Push snow whenever possible instead of lifting heavy loads.
- Bend at the knees, keep your back straight, and switch lead arms.
- Dress in breathable layers—overheating can creep up even in freezing air.
When to Pause
- Shortness of breath or chest discomfort requires immediate rest.
- Extreme cold (below −15°C) increases risk—break tasks into shorter segments.
- Use snow blowers or hire help if lifting exceeds your comfort level.
Frequently Asked Questions
Does lighter snow really burn fewer calories?
Yes. Fluffy snow requires less force per scoop, dropping the MET value. Wind-packed or wet snow is closer to resistance training.
How many calories per driveway?
A typical two-car driveway (100–150 m²) with moderate snow can burn 200–400 kcal depending on pace and weight.
Should I count break time?
This calculator assumes active shoveling minutes only. Log breaks separately to monitor total project time.
Can I treat shoveling as part of my workout plan?
Absolutely. Add the calorie burn to your fitness tracker and schedule recovery days if the effort feels intense.
Any health warnings?
People with heart conditions or hypertension should consult a doctor. Shoveling can spike blood pressure—clear snow gradually or seek assistance.