The human body constantly burns energy, even when performing seemingly simple tasks. This energy expenditure from non-exercise activities is scientifically known as Non-Exercise Activity Thermogenesis (NEAT). NEAT accounts for a significant portion of the total daily calories burned and includes all movement that is not formal exercise, eating, or sleeping. Everyday household chores are a consistent source of this passive calorie burning.
Estimated Calorie Burn for Laundry
Laundry-related activities fall into the light-to-moderate intensity category of physical activity. The energy cost of these tasks is determined using Metabolic Equivalent of Task (MET) values, where one MET represents the energy expended while resting. Light-effort tasks like folding and hanging clothes or placing items into the washer or dryer have a MET value of approximately 2.0, requiring twice the energy of sitting still.
For a person weighing around 150 pounds, light laundry work burns approximately 136 to 143 calories per hour. More vigorous activities, such as standing at an ironing board, washing clothes by hand, or carrying heavy baskets up and down stairs, can increase the MET value to 4.0. A 150-pound individual performing moderate-effort laundry can burn closer to 286 calories in one hour. The total calorie expenditure depends entirely on the specific movements and the amount of time spent on each task.
Factors Affecting Your Energy Use
The number of calories burned during any chore fluctuates based on several individual and procedural variables. Body weight is a primary factor because moving a heavier mass requires more energy, leading to a higher overall calorie expenditure for the same task. For instance, a person weighing 200 pounds will naturally burn more calories doing the same light-effort laundry task than a person weighing 150 pounds.
The duration and intensity of the activity also significantly influence the total energy output. Folding clothes quickly or taking longer, more strenuous steps while carrying a basket elevates the heart rate and demands more energy. Introducing dynamic movements, like bending or stretching to reach high shelves, increases muscular engagement beyond basic sorting or folding. Small changes in the speed or effort applied directly change the metabolic demand.
Laundry Versus Other Household Tasks
Laundry is generally considered a light-intensity activity compared to other demanding household chores. The MET value for light laundry, around 2.0 to 2.3, is similar to tasks like washing dishes or light dusting. This places it on the lower end of the household activity spectrum in terms of energy demand.
In contrast, tasks requiring continuous movement and greater exertion show a significantly higher energy cost. Activities like vacuuming or mopping typically have MET values ranging from 3.0 to 3.5, translating to burning approximately 185 to 215 calories per hour for a 150-pound person. More vigorous chores, such as scrubbing floors on hands and knees, can reach a MET value of 6.0, resulting in a much greater hourly calorie burn.
Increasing Calorie Burn While Doing Chores
Individuals can intentionally modify their routine to increase the energy expenditure of their laundry session without special equipment. One simple adjustment is to increase the number of times stairs are used by taking smaller loads up and down, rather than carrying one large basket. This adds vertical movement and engages larger muscle groups.
Another strategy involves incorporating fitness-oriented movements into the chore itself. Examples include performing calf raises while standing at the ironing board or doing squats when picking up clothing or loading the dryer. Increasing the pace of folding or putting away clothes, known as tempo manipulation, elevates the heart rate and increases the intensity. By focusing on dynamic movements and increasing the speed, the light-intensity task shifts toward a moderate-intensity activity.