Calories Burned Shoveling Snow
Calorie Calculator
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About shoveling snow
Shoveling snow is rated 6.0 METs, which comes to 422 calories an hour for a 155 lb person and puts it level with walking up a steady hill. Almost nobody shovels for an hour. Twenty minutes on a path is 141 calories, and a long driveway after a heavy fall runs about 45 minutes and 316. The Compendium brackets the job on both sides: move dry powder at an easy pace and the rating is 5.3, fight wet snow off a sloped drive and it is 7.5. Start the snow blower instead and the whole thing drops to 2.5, a touch above the 2.0 this site gives a leisurely stroll.
Calories Burned by Body Weight
Calories burned per 30 minutes of shoveling snow at moderate intensity (MET 6)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 163 cal |
| 140 lbs (64 kg) | 191 cal |
| 155 lbs (70 kg)Reference | 211 cal |
| 170 lbs (77 kg) | 231 cal |
| 185 lbs (84 kg) | 252 cal |
| 200 lbs (91 kg) | 272 cal |
| 220 lbs (100 kg) | 299 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 105 cal |
| 30 minutesReference | 211 cal |
| 45 minutes | 316 cal |
| 60 minutes | 422 cal |
| 90 minutes | 633 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of shoveling snow burns enough calories to offset:
Based on 211 calories burned (30 min at 155 lbs)
Tips for Shoveling Snow
- Push the snow along the ground rather than lifting it wherever the surface lets you
- Take half a blade at a time, a full blade of wet snow is heavy enough to hurt a back
- Bend at the knees and turn your feet to throw, never twist at the waist under load
- Warm up for five minutes indoors first, a cold body and a heavy first lift are a bad pairing
- Go out twice in a long storm, four inches cleared twice is far easier than eight inches once