Calorie Burn Calculator for Household Chores

How This Tool Works

This calculator estimates calories burned during household chores using MET (Metabolic Equivalent of Task) values. METs are standardized measures of energy expenditure used in exercise science. One MET equals the energy expended while sitting quietly, which is approximately 1 calorie per kilogram of body weight per hour.

The formula used is: Calories = MET × Weight (kg) × Time (hours). Different chores have different MET values based on their intensity. Light activities like laundry and cooking have lower METs (2.0), while vigorous activities like shoveling snow and moving furniture have higher METs (6.0). The calculator accounts for your body weight and activity duration to provide personalized estimates.

Calorie Burn by Chore Type

• Light Activities (2-2.5 METs): Laundry, Cooking, Washing Dishes - ~68-85 cal/30 min for 150 lb person
• Moderate Activities (3-3.5 METs): General Cleaning, Vacuuming, Mopping - ~102-119 cal/30 min
• Vigorous Activities (4-5.5 METs): Gardening, Scrubbing Floors, Mowing Lawn - ~136-187 cal/30 min
• Very Vigorous (6 METs): Shoveling Snow, Moving Furniture - ~204 cal/30 min
• Note: Values are for a 150 lb (68 kg) person. Heavier individuals burn more calories, lighter individuals burn fewer.

Understanding MET Values

MET (Metabolic Equivalent of Task) values are standardized measures used by exercise physiologists to quantify energy expenditure. They're based on extensive research and provide consistent estimates across different activities. However, actual calories burned can vary based on:

• Intensity: How hard you're working (vigorous vs. casual)
• Fitness Level: More fit individuals may burn fewer calories for the same activity
• Body Composition: Muscle mass affects metabolism
• Individual Metabolism: Everyone's metabolism is slightly different
• Environmental Factors: Temperature, humidity, altitude

FAQ

• How many calories do I burn cleaning the house?
  Calories burned cleaning depend on your weight, the specific activity, and duration. General cleaning burns about 3 METs (metabolic equivalents). A 150 lb person burns approximately 102 calories per 30 minutes of general cleaning. More intense activities like scrubbing floors (4 METs) or moving furniture (6 METs) burn more calories.
• How many calories does vacuuming burn?
  Vacuuming burns approximately 3.5 METs. A 150 lb person burns about 119 calories per 30 minutes of vacuuming. This is a moderate-intensity activity that can contribute to your daily calorie burn and fitness goals.
• How many calories does gardening burn?
  Gardening burns approximately 4 METs for general gardening activities. A 150 lb person burns about 136 calories per 30 minutes. More intense gardening like mowing the lawn (5.5 METs) or shoveling snow (6 METs) burns significantly more - up to 187 calories per 30 minutes for mowing.
• What household chore burns the most calories?
  Moving furniture and shoveling snow burn the most calories at 6 METs each. A 150 lb person burns about 204 calories per 30 minutes. Other high-calorie chores include mowing the lawn (5.5 METs, ~187 cal/30 min) and scrubbing floors (4 METs, ~136 cal/30 min).
• How accurate are calorie burn estimates?
  Calorie burn estimates are based on MET (Metabolic Equivalent of Task) values from exercise science research. They provide reasonable estimates but actual calories burned vary based on: intensity level, fitness level, individual metabolism, body composition, and environmental factors. Use estimates as guidelines, not exact measurements.
• Can household chores count as exercise?
  Yes! Household chores can contribute to your daily physical activity and calorie burn. Activities like mowing the lawn, shoveling snow, scrubbing floors, and gardening are moderate to vigorous intensity activities. The CDC recommends 150 minutes of moderate-intensity activity per week, and many household chores qualify. However, they should complement, not replace, structured exercise for optimal fitness.