Mowing with a push mower means walking for the whole job while steering a heavy machine, so it counts as moderate activity, similar to brisk walking. A reel mower with no motor is harder still. On a riding mower you are mostly sitting, so the burn is much lower.
Yard work counts as exercise
Most yard jobs land between 3 and 6 METs, the same range as brisk walking and easy cycling. U.S. activity guidelines count moderate activity like this toward the recommended 150 minutes a week, as long as you keep moving. An afternoon of mowing, raking and weeding can add up to more than a gym session.
Getting more from yard work
- Use a push mower instead of a riding mower when the lawn allows.
- Rake leaves by hand rather than using a blower.
- Keep moving between jobs instead of taking long breaks.
- Lift with your legs and switch sides when raking or shoveling to spare your back.
Total vs net calories
Your body burns calories all day just to keep running, roughly 1 MET. The total figure includes those calories. The net figure subtracts them, leaving only the extra energy the activity cost. Net is the more honest number if you are thinking about how much a workout adds to a calorie deficit.
Don't count the same calories twice
If you set a calorie target with our TDEE calculator and chose an activity level that includes your usual workouts, those workouts are already in your target. Adding exercise calories on top would count them twice. Use these numbers for workouts beyond your normal routine, or to compare activities.
How accurate is this?
MET values are averages measured in groups of adults aged 19 to 59. Your real burn can differ by 10 to 20% or more because of fitness, technique, body composition and how hard you actually worked. Adults over 60 often burn somewhat less than these estimates; a separate Compendium for older adults exists for that reason. Treat the result as a solid estimate rather than an exact count. Fitness trackers are no more precise; see how accurate fitness trackers are for calories.
Questions people ask
How many calories does mowing the lawn burn?
For a 155 lb person, an hour of mowing with a push power mower burns about 332 to 369 calories in total. A push reel mower burns about 443, and a riding mower about 185.
Is mowing the lawn good exercise?
Mowing with a push mower is moderate-intensity activity, comparable to a brisk walk, so it counts toward weekly activity goals. A riding mower is light activity.
How many calories does raking leaves burn?
Raking is rated about 4 METs, so a 155 lb person burns roughly 295 calories in an hour.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. Journal of Sport and Health Science. 2024;13(1):6–12. pacompendium.com