Calories Burned Doing Household Chores (Calculator + Table)
Calculate exactly how many calories you burn cleaning, vacuuming, gardening, or cooking by weight and duration. Uses MET values from Ainsworth's Compendium of Physical Activities — the CDC gold standard.
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Calories Burned
Mopping for 45 minutes burns around 170 calories (143 lb / 65 kg person), equivalent to 45 minutes of walking at a moder
Equivalent to Walking
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Every vacuum session, bathroom scrub, or weekend yard cleanup burns real calories—yet most fitness trackers ignore them. According to the U.S. Bureau of Labor Statistics American Time Use Survey, the average American spends over 2 hours/day on household chores, making them one of the largest untracked sources of daily physical activity. This calculator uses MET values from the Compendium of Physical Activities (Ainsworth et al., maintained at Arizona State University) — the gold standard cited by the CDC and ACSM for energy expenditure estimates. Formula: Calories = MET × weight (kg) × duration (hours). Personalized to your weight, not a generic 70 kg reference.
When to use this calculator
- Closing your fitness ring on a rest day — You skipped the gym but spent 90 minutes cleaning the apartment—vacuuming (30 min), mopping (30 min), and scrubbing the bathroom (30 min). At 75 kg, that's roughly: (3.3 × 75 × 0.5) + (3.5 × 75 × 0.5) + (3.5 × 75 × 0.5) = 123.75 + 131.25 + 131.25 = 386 calories burned. Enough to close most activity goals without stepping outside.
- Logging NEAT in a calorie-deficit plan — A 68 kg person on a 1,800 kcal/day deficit wants to account for every calorie out. They cook dinner 7 nights a week (45 min each, MET 2.5): 2.5 × 68 × 0.75 × 7 = 893 calories per week from cooking alone—nearly 130 kcal/day that many diet apps miss entirely when set to 'sedentary.'
- Comparing chores by calorie burn before choosing — A 80 kg homeowner has 60 minutes to spare and wants to maximize calorie burn. Vacuuming for 60 min = 3.3 × 80 × 1 = 264 kcal. Mowing the lawn (push mower, MET 5.5) for 60 min = 5.5 × 80 × 1 = 440 kcal. Gardening (digging, MET 5.0) = 400 kcal. Clear winner: mowing the lawn burns 67% more than vacuuming in the same time.
- Understanding why you feel tired after a big clean — A 65 kg person deep-cleans a 3-bedroom house over 4 hours: mixing vacuuming, mopping, scrubbing, and carrying laundry (average MET ~3.5). Total burn: 3.5 × 65 × 4 = 910 calories—equivalent to running approximately 14 km at moderate pace. The fatigue is completely justified.
- Justifying housework as cardio to a skeptical partner — A 72 kg person does 2 hours of yard work every Sunday: raking (MET 3.0) for 30 min + digging (MET 5.0) for 45 min + hauling bags (MET 4.0) for 45 min = (3.0×72×0.5) + (5.0×72×0.75) + (4.0×72×0.75) = 108 + 270 + 216 = 594 calories. That's more than most 45-minute spin classes. Argument won.
- Estimating weekly NEAT contribution for a stay-at-home parent — A 78 kg stay-at-home parent runs a household daily: cooking (45 min, MET 2.5) + dishwashing (20 min, MET 2.2) + vacuuming (20 min, MET 3.3) + laundry/folding (15 min, MET 2.0) = roughly 250 kcal/day × 7 days = ~1,750 kcal/week from chores. This shifts their effective activity multiplier closer to 'lightly active' even without formal exercise.
- Post-holiday calorie offset strategy — After Thanksgiving, a 85 kg person wants to offset 500 extra calories without a gym session. Mopping floors (MET 3.5) for 60 min = 297.5 kcal. Adding 45 min of yard cleanup (MET 4.0) = 255 kcal. Total: 552.5 kcal—mission accomplished with a clean house as the bonus outcome.
- Older adult tracking light activity for health monitoring — A 70-year-old weighing 67 kg can't do high-impact exercise but does household chores daily. Washing dishes (30 min, MET 2.2) + light tidying (30 min, MET 2.5) + slow gardening (30 min, MET 3.5) = (2.2×67×0.5) + (2.5×67×0.5) + (3.5×67×0.5) = 73.7 + 83.75 + 117.25 = 274.7 kcal/day. Tracking this helps their doctor assess real daily energy expenditure.
MET Values and Calories Burned by Household Chore (70 kg / 154 lb person)
| Chore | MET | kcal / 30 min | kcal / 60 min |
|---|---|---|---|
| Ironing | 1.8 | 63 | 126 |
| Cooking | 2.0 | 70 | 140 |
| Washing dishes | 2.2 | 77 | 154 |
| Sweeping | 3.0 | 105 | 210 |
| Vacuuming | 3.3 | 116 | 231 |
| Mopping / Wet cleaning | 3.5 | 123 | 245 |
| Gardening (general) | 5.0 | 175 | 350 |
Fuente: Compendium of Physical Activities — Ainsworth et al. 2011 (Arizona State University). Formula applied: Calories = MET × weight (kg) × duration (hours). For other weights, multiply by: weight(kg) ÷ 70.
How it works
Calories Burned by Household Chores — Full MET Table & Guide
The MET (Metabolic Equivalent of Task) measures how much energy an activity requires relative to sitting quietly (1 MET = ~3.5 mL O₂/kg/min). Published MET values come from the Compendium of Physical Activities (Ainsworth et al.), the standard reference used in exercise science research.
How the Formula Works
Calories (kcal) = MET × weight (kg) × duration (hours)Example: Vacuuming (MET 3.3) for 45 minutes at 75 kg
→ 3.3 × 75 × 0.75 = 186 kcal
This formula estimates gross calorie expenditure—it includes the ~1 MET you'd burn at rest anyway. Net calories burned by the activity itself are slightly lower, but gross figures are the standard convention in fitness and nutrition contexts.
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Quick Reference Table (70 kg / 154 lb person)
| Chore | MET | kcal / 30 min | kcal / 60 min |
|---|---|---|---|
| Ironing | 1.8 | 63 | 126 |
| Cooking | 2.0 | 70 | 140 |
| Washing dishes | 2.2 | 77 | 154 |
| Sweeping | 3.0 | 105 | 210 |
| Vacuuming | 3.3 | 116 | 231 |
| Mopping / Wet cleaning | 3.5 | 123 | 245 |
| Gardening (general) | 5.0 | 175 | 350 |
To adjust for your weight: multiply any value by (your weight kg ÷ 70). A 90 kg person burns 90/70 = 1.29× the values above.
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Common Weight Adjustments
| Weight | Vacuuming 30 min | Mopping 30 min | Gardening 30 min |
|---|---|---|---|
| 55 kg | 91 kcal | 96 kcal | 138 kcal |
| 70 kg | 116 kcal | 123 kcal | 175 kcal |
| 85 kg | 140 kcal | 149 kcal | 213 kcal |
| 100 kg | 165 kcal | 175 kcal | 250 kcal |
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Intensity Varies More Than You'd Expect
MET values are population averages. Real-world expenditure shifts significantly based on:
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Comparison with Structured Exercise
| Activity | MET | kcal / 30 min (70 kg) |
|---|---|---|
| Vacuuming | 3.3 | 116 |
| Walking at easy pace (4 km/h) | 3.0 | 105 |
| Gardening (general) | 5.0 | 175 |
| Casual cycling (~16 km/h) | 4.0 | 140 |
| Cleaning whole house (avg) | ~3.0 | ~105 |
| Light yoga | 2.5 | 88 |
Gardening sits in the moderate-intensity zone (MET 3–6) that public health guidelines—including those from the WHO—count toward the recommended 150–300 minutes per week of moderate physical activity. Lighter chores like cooking and ironing fall below that threshold.
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NEAT: Why Household Chores Matter for Weight Management
Household chores are part of NEAT (Non-Exercise Activity Thermogenesis)—energy burned through all daily movement outside formal exercise. According to research by Dr. James Levine (Mayo Clinic), NEAT can account for 200–900 kcal/day depending on lifestyle, and is one of the largest variables between individuals with similar diets and exercise habits.
For people with sedentary desk jobs, an active approach to housework—taking stairs, hand-washing dishes instead of using a machine, kneeling to scrub floors—can meaningfully increase total daily energy expenditure without adding a gym session.
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What This Calculator Does NOT Include
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Common Errors to Avoid
1. Overestimating duration: Actual active time during a "1-hour cleaning session" is often 35–45 minutes once breaks and transitions are counted. Time only continuous activity.
2. Ignoring rest periods: If gardening includes 10 minutes of sitting between tasks, subtract that time.
3. Double-counting with step trackers: Smartwatches already estimate NEAT calories from movement data. Adding manual chore calculations on top creates overlap.
4. Assuming chores replace exercise: Moderate NEAT supports general health but doesn't replicate the cardiovascular or strength adaptations of structured training.
Real example: 65 kg person, mopping for 45 minutes
MET for mopping: 3.5.
Calories:
3.5 × 65 kg × (45/60) h = 170 kcal.Walking equivalent (MET 3.5): since the METs are equal, it equals 45 minutes of walking.
Mopping for 45 minutes burns around 170 calories (143 lb / 65 kg person), equivalent to 45 minutes of walking at a moderate pace — meeting CDC's moderate-intensity activity criterion.
Disclaimer: Los resultados son orientativos y no reemplazan la consulta médica profesional. Antes de tomar decisiones con impacto, consultá con un médico, nutricionista o profesional de la salud matriculado.
Frequently asked questions
How many calories does 30 minutes of vacuuming burn?
At 70 kg (154 lb), vacuuming for 30 minutes burns approximately 116 kcal (MET 3.3 × 70 kg × 0.5 hr). At 85 kg, that rises to ~140 kcal; at 55 kg, it drops to ~91 kcal. Vacuuming is classified as moderate-intensity activity, equivalent to a brisk walk. The full formula is: Calories = 3.3 × weight (kg) × duration (hours).
Which household chores burn the most calories?
Ranked by MET value from the Ainsworth Compendium: 1) Mowing lawn (push mower): MET 5.5 — 385 kcal/hr at 70 kg. 2) Digging/spading garden: MET 5.0 — 350 kcal/hr. 3) Carrying groceries upstairs: MET 4.5 — 315 kcal/hr. 4) Raking leaves: MET 3.8 — 266 kcal/hr. 5) Mopping/scrubbing floors: MET 3.5 — 245 kcal/hr. 6) Vacuuming: MET 3.3 — 231 kcal/hr. 7) Sweeping: MET 3.0 — 210 kcal/hr. 8) Washing dishes: MET 2.2 — 154 kcal/hr. 9) Ironing: MET 1.8 — 126 kcal/hr. The pattern is clear: outdoor tasks and floor-level work that engage large muscle groups burn the most.
Does household cleaning count toward the WHO's 150 minutes of weekly exercise?
Partially, yes. The WHO Global Guidelines on Physical Activity (2020) state that moderate-intensity activities of any kind—including domestic and occupational work—contribute to the 150–300 minute weekly target. Chores like vacuuming (MET 3.3), mopping (MET 3.5), and gardening (MET 4.0–5.0) all qualify as moderate-intensity (MET 3.0–6.0). However, the guidelines also emphasize muscle-strengthening activities twice per week, which most household chores don't adequately cover. Think of chores as a solid foundation toward your cardio minutes, not a complete fitness replacement.
How many calories does 1 hour of house cleaning burn?
One hour of general house cleaning burns approximately 180–245 kcal at 70 kg (154 lb), depending on the tasks. Using an average MET of 3.0–3.5 for mixed cleaning (vacuuming, wiping surfaces, tidying): 3.0–3.5 × 70 × 1 = 210–245 kcal. At 85 kg: 255–298 kcal. For a whole-house deep clean with more intensive scrubbing, expect the higher end of this range.
What is MET, and why does the formula use body weight?
MET (Metabolic Equivalent of Task) measures how much energy an activity burns relative to sitting quietly (1 MET). Body weight is in the formula because moving a heavier body requires more muscular work and cardiovascular output—even for identical movements. A 90 kg person vacuuming burns proportionally more than a 60 kg person making the same strokes. Effort intensity is captured by the MET value itself. The formula: Calories = MET × weight (kg) × hours combines both task intensity and individual metabolic cost.
How accurate are these calorie estimates?
MET-based calculations typically fall within ±15–20% of measured oxygen consumption in lab settings, per research in the Journal of Physical Activity and Health. They tend to underestimate for very fit individuals and overestimate for beginners. Wearable trackers can be off by 20–30% for non-steady-state activities like cleaning (frequent stops, position changes). For practical purposes—logging NEAT, estimating weekly burn, comparing tasks—MET estimates are scientifically defensible and fit for purpose.
What is NEAT, and how significant are household chores in daily calorie burn?
NEAT (Non-Exercise Activity Thermogenesis) is all the energy burned through movement that isn't formal exercise or sleep. According to research by Dr. James Levine at the Mayo Clinic, NEAT can account for 100 to 800 calories per day. Household chores are a primary NEAT driver. A person who cooks, cleans, and gardens daily can burn an extra 200–500 kcal/day without any gym time—sometimes more than sedentary gym-goers who sit the rest of the day.
Does cleaning faster or more vigorously burn more calories?
Yes—the Compendium has separate MET values for effort levels. General cleaning (MET 3.0) vs. vigorous scrubbing (MET 3.8) is a 27% difference in calorie burn for the same time. Slow gardening (MET 3.5) vs. heavy digging (MET 5.0) is a 43% gap. Moving faster between tasks, scrubbing harder, carrying heavier loads, and minimizing rest time all elevate your effective MET. Deliberate intensity can push vacuuming closer to MET 4.0 rather than 3.3.
Can I log household chores in MyFitnessPal or Apple Health?
Yes. MyFitnessPal has a dedicated 'Household/Cleaning' activity category with separate entries for vacuuming, mowing, gardening, and cooking. Apple Health accepts manual workout entries—use this calculator's output for the calorie field rather than relying on the app's fixed-weight assumptions. Garmin Connect allows manual activity entries where you input duration and calories burned. Using this calculator first gets you a weight-accurate number instead of a generic 70 kg reference.
Do household chores burn enough calories to help with weight loss?
They can meaningfully contribute. A 500-calorie daily deficit is the conventional target for ~0.45 kg (1 lb) of loss per week. A 75 kg person doing 2 hours of moderate-intensity chores burns roughly 400–500 kcal. However, research shows increasing activity often triggers slight compensatory behaviors (eating a bit more, resting more), partially offsetting the burn. Chores are most effective combined with dietary awareness. For people who dislike structured exercise, active daily housekeeping can realistically add 1,500–3,000 kcal/week of expenditure.
Does calorie burn from chores decrease as I lose weight?
Yes, directly and proportionally. Since the formula is Calories = MET × weight × hours, losing 10% of body weight reduces calorie burn by exactly 10% per session. Vacuuming 30 min at 90 kg burns 148 kcal; at 75 kg (after losing 15 kg) it burns only 124 kcal—a 16% reduction. Re-run this calculator every 5–10 kg of weight change to keep your estimates accurate.
What's the difference between gross and net calories, and which does this calculator show?
Gross calories include calories burned for movement plus what you'd have burned at rest (RMR). Net calories subtract the RMR and represent only the extra burn from activity. The standard MET formula calculates gross calories—what this calculator shows, and what most fitness apps use. To get net calories: Net kcal = (MET − 1.0) × weight (kg) × hours. Example: vacuuming 1 hr at 70 kg — Gross = 231 kcal, Net = 161 kcal. The difference matters most for precise calorie accounting but is minor for general wellness tracking.
Sources & references
- Compendium of Physical Activities — Ainsworth et al. 2011
- CDC — Physical Activity Guidelines for Americans
- WHO — Global recommendations on physical activity for health
- Harvard Health — Calories burned in 30 minutes for people of three different weights
- U.S. Bureau of Labor Statistics — American Time Use Survey
Methodology & trust
Editorial
Calculadora de salud revisada por el equipo editorial de Hacé Cuentas, contrastada con Compendium of Physical Activities — Ainsworth et al. 2011, según nuestra política editorial y metodología.
Updates
Última revisión: June 22, 2026. Los parámetros se verifican periódicamente con las fuentes citadas.
Privacy
Calculations run 100% in your browser. We do not store or transmit your data.
Limitations
Indicative results. For critical decisions, consult a professional.
📌 How to cite this calculator
Rodríguez, M. (2026). Calories Burned Doing Household Chores (Calculator + Table). Hacé Cuentas. https://hacecuentas.com/calories-burned-household-chores
Contenido bajo licencia CC-BY 4.0 — reutilizable citando la fuente con enlace a Hacé Cuentas.