Shoveling dirt is a strenuous, full-body activity that engages multiple muscle groups, similar to a high-intensity workout. While it is impossible to give a single exact number for the calories burned, estimates are calculated using standardized metabolic measures. The energy expenditure is highly variable, depending on the speed, the soil type, and the amount of weight moved with each scoop, and must factor in the individual’s body weight.
The Calorie Burn Rate for Shoveling
The scientific measure for quantifying energy expenditure is the Metabolic Equivalent of Task (MET). One MET represents the energy burned while resting. Shoveling dirt typically ranges from 5.0 to 8.8 METs, depending on intensity. A moderate effort (MET 5.0), such as moving less than ten pounds per minute, burns around 358 calories per hour for a 150-pound person.
The caloric burn is directly proportional to the MET value and the person’s body weight. Vigorous shoveling, such as digging ditches or moving more than 16 pounds per minute, raises the MET value to 7.8 or 8.8. A 150-pound individual performing this vigorous work can expect to burn between 558 and 629 calories per hour.
The calorie expenditure increases dramatically for a heavier individual. A person weighing 200 pounds performing moderate shoveling (MET 5.0) will burn approximately 477 calories in one hour. If that 200-pound person engages in high-intensity shoveling (MET 8.8), their caloric burn can reach 838 calories per hour.
Key Factors That Influence Expenditure
An individual’s body weight is a primary determinant of caloric expenditure, as heavier individuals require more energy to move their mass while performing the task. The density and composition of the material being moved also significantly alter the energy demand. Heavy, wet clay or compacted mud requires substantially more force and energy to lift and throw than loose, dry sand or topsoil.
The pace and duration of the task also heavily influence the total calories burned. Continuous, vigorous shoveling without frequent breaks sustains a high MET level and maximizes the hourly burn rate. Taking frequent, long rest periods reduces the average intensity over the hour, lowering the overall calorie count. The biomechanics of the activity, including the depth of the digging and the distance the dirt is thrown, adds to the energy cost.
Comparing Shoveling to Other Physical Labor
The high MET value assigned to shoveling dirt places it firmly in the category of vigorous physical activity. A vigorous shoveling session, with a MET value near 8.0, is similar in intensity to a competitive basketball game or jogging at five miles per hour.
Even moderate shoveling (MET 5.0) is comparable to a brisk four-mile-per-hour walk or using a walk-behind power lawn mower. The continuous lifting and stabilizing movements involved make shoveling a compound activity that recruits muscles across the entire body. Activities like carrying heavy loads (MET 7.5) or heavy farming work (MET 8.0) are the best comparisons for the most intense shoveling efforts.