Key Takeaways
- The 2024 Compendium lists snow shoveling MET values from 2.5 (snow blower) to 7.5 (vigorous hand shoveling).[1]
- A 30-minute moderate hand shoveling session estimates approximately 194 kcal for a 70 kg person.[2]
- Vigorous shoveling of heavy, wet snow (7.5 MET) burns roughly 3 times the calories of using a snow blower (2.5 MET).[1]
- Snow type (light/fluffy vs heavy/wet) is the primary factor in choosing between moderate and vigorous MET values.
- These are informational estimates for personal journaling. Individual results vary with technique and conditions.
Quick Calorie Charts
Estimated kcal for 30 minutes continuous. For informational reference only.
| Method | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Snow Blower (Walking) | 2.5 | 72 | 92 | 112 | 131 |
| Roof Raking / Light Removal | 4 | 116 | 147 | 179 | 210 |
| Hand Shoveling (Moderate) | 5.3 | 153 | 195 | 237 | 278 |
| Hand Shoveling (Vigorous) | 7.5 | 217 | 276 | 335 | 394 |
How the Estimate Works
The calculator uses the standard MET formula with activity MET values from the 2024 Compendium:[1]
Calories = (MET × 3.5 × Wt_kg × Duration_min) ÷ 200
MET (Metabolic Equivalent of Task) represents the energy cost relative to rest. Snow blowing (2.5 MET) is 2.5 times resting metabolic rate, while vigorous hand shoveling (7.5 MET) is 7.5 times resting rate.
Snow Removal Types Explained
Snow Blower (Walking)
2.5 METWalking behind and pushing a snow blower
Roof Raking / Light Removal
4 METRaking snow off a roof or light snow clearing
Hand Shoveling (Moderate)
5.3 METShoveling light or fluffy snow by hand at a steady pace
Hand Shoveling (Vigorous)
7.5 METShoveling heavy, wet, or packed snow by hand
Snow Type Selection Guide
The type of snow significantly affects the effort required. Use this guide to select the appropriate activity level:
Light / Fluffy Snow
Fresh, dry, powdery snow. Easier to lift and move. Select Moderate Hand Shoveling (5.3 MET).
Heavy / Wet Snow
Dense, packed, or slushy snow. Significantly heavier per shovelful. Select Vigorous Hand Shoveling (7.5 MET).
Driveway Size Duration Guide
Approximate shoveling times for different driveway sizes. These are general guidelines for informational reference.
| Driveway Size | Suggested Time | Description |
|---|---|---|
| Small | ~15 min | Single-car width, short length |
| Medium | ~30 min | Standard two-car driveway |
| Large | ~45 min | Long or wide driveway |
| Double / Extra Large | ~60 min | Large property, double driveway, or sidewalks included |
Frequently Asked Questions
Sources & References
- Winter Activities - Compendium of Physical Activities. Compendium of Physical Activities. PAC Compendium (2024)
- 2024 Adult Compendium of Physical Activities. Herrmann et al.. Journal of Sport and Health Science (2024)
- Exercise energy expenditure and MET values. PMC. PMC (2019)
- Influence of snow shovel shaft configuration on lumbosacral biomechanics. ResearchGate. ResearchGate (2003)
- Snow-shoveling and the risk of acute coronary syndromes. ResearchGate. ResearchGate (2011)
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Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine
This tool is for informational and journaling purposes only.
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