For many homeowners, the annual task of clearing a yard full of fallen leaves is a non-negotiable chore. This necessary autumn activity provides a significant opportunity for physical activity often overlooked as a form of exercise. Analyzing the energy expenditure of raking leaves offers quantifiable data on the specific caloric output and the variables that influence this number.
The Standard Calorie Burn Rate
The scientific measurement used to calculate the energy expenditure of any physical activity is the Metabolic Equivalent of Task, or MET. One MET represents the amount of oxygen the body uses while at rest, and activities are rated by how many times greater their energy demand is compared to this resting rate. Raking leaves at a moderate effort is typically assigned a MET value of approximately 3.8. This means the body is expending 3.8 times the amount of energy it would be if the person were sitting still.
For a person weighing around 155 pounds, this 3.8 MET rating translates to a caloric burn of approximately 133 calories in 30 minutes. Extending this to a full hour of continuous, moderate raking suggests an expenditure of about 266 calories. An individual weighing closer to 180 pounds can expect this rate to rise, burning closer to 300 to 343 calories per hour for the same level of effort.
Factors That Influence Your Energy Output
The generalized calorie estimates serve as a starting point, but an individual’s actual energy output is heavily influenced by personal metrics and the physical demands of the task. Body weight is a primary determinant because a heavier person requires more energy to move their mass and the rake across the same distance. For instance, a person weighing 200 pounds will burn roughly 178 calories raking for 30 minutes, whereas a 125-pound person performing the same task will burn about 120 calories.
The technique and intensity applied to the task also modulate the total caloric expenditure. Lightly shuffling dry leaves across a small, flat lawn uses less energy than aggressively pulling heavy, wet piles across uneven terrain. Moving beyond simple raking to the subsequent task of bagging the collected leaves further increases the metabolic load, as lifting and twisting with full bags elevates the MET value to a slightly higher 4.0.
The total duration of the activity is another element; the total calorie burn is cumulative. A two-hour session can easily result in an expenditure exceeding 500 calories for an average adult.
How Raking Compares to Other Household Chores
Raking leaves is categorized as moderate-intensity physical activity, placing it within a comparable range to several other common household and yard maintenance tasks. The 3.8 MET value aligns closely with activities like pushing a manual lawn mower, which requires a similar effort level. Using a walk-behind power mower is also in this range.
Many other outdoor chores exceed the energy demand of raking. For example, cleaning gutters involves continuous reaching, climbing, and lifting, which can burn between 150 and 222 calories in just 30 minutes, depending on body weight. Likewise, weeding is another robust activity, consuming between 139 and 205 calories in a half-hour session.