Calories burned
cleaning
243 kcal / hour Cleaning burns approximately 243 calories per hour for a 70 kg (154 lb) adult, and 121 calories in 30 minutes. Across the normal adult weight range the hourly figure runs from about 173 to 416 kcal.
It carries a MET value of 3.3 in the 2024 Adult Compendium of Physical Activities, which lists 7 measured variations of this activity from MET 2.3 to 4.3.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
MET 3.3 × 3.5 × 70 kg ÷ 200 = 4.04 kcal/min × 30 min = 121 kcal
Source—2024 Adult Compendium of Physical Activities—code 05050—ACSM energy equation—retrieved 2026-07
How this is worked out
- Take the MET value for cleaning from the 2024 Adult Compendium of Physical Activities: MET 3.3, the median of its 7 measured variations (MET 2.3–4.3).
- Convert MET to a rate using the ACSM relationship: multiply by 3.5, then by body mass in kilograms, then divide by 200. That gives kilocalories per minute.
- Multiply the rate by the number of minutes actually spent.
- Round to whole kilocalories. Nothing else is applied — no age factor, no sex factor, no proprietary adjustment, because the underlying data does not support one.
kcal/min = MET × 3.5 × mass(kg) ÷ 200 kcal = kcal/min × minutes 3.3 × 3.5 × 70 ÷ 200 = 4.04 kcal/min 4.04 × 60 min = 243 kcal
Calories burned cleaning by body weight
Energy cost scales with the mass you move, so body weight changes the answer more than anything else.
| Body weight | 15 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 43 | 87 | 130 | 173 | 260 |
| 60 kg (132 lb) | 52 | 104 | 156 | 208 | 312 |
| 70 kg (154 lb) | 61 | 121 | 182 | 243 | 364 |
| 80 kg (176 lb) | 69 | 139 | 208 | 277 | 416 |
| 90 kg (198 lb) | 78 | 156 | 234 | 312 | 468 |
| 100 kg (220 lb) | 87 | 173 | 260 | 347 | 520 |
| 110 kg (243 lb) | 95 | 191 | 286 | 381 | 572 |
| 120 kg (265 lb) | 104 | 208 | 312 | 416 | 624 |
Figures in kilocalories (the "calories" on food labels). The highlighted row is the 70 kg reference adult used in the headline figure; the highlighted column is one hour.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
Every official intensity of cleaning
The Compendium lists 7 separate cleaning entries, each with its own measured MET value — from 2.3 to 4.3. Most calculators collapse all of this into one number. Pick the row that matches what you actually did.
| Variation | MET | kcal/hr at 70 kg | kcal/hr at 90 kg | Code |
|---|---|---|---|---|
| sweeping, slow, light effort | 2.3 | 169 | 217 | — |
| general (straightening up, changing linen, carrying out trash), light effort | 2.5 | 184 | 236 | 05050 |
| sweeping carpet or floors, general | 3.3 | 243 | 312 | — |
| house or cabin, general, moderate effort | 3.3 | 243 | 312 | 05044 |
| mopping, standing, moderate effort | 3.5 | 257 | 331 | 05021 |
| sweeping, fast, moderate effort | 3.8 | 279 | 359 | — |
| vacuuming commercial space | 4.3 | 316 | 406 | 11100 |
Codes are 2024 Adult Compendium activity codes. A dash means the code could not be read unambiguously from the published table, so it is left blank rather than guessed — the MET value and description are unaffected.
SOURCE·2024 Adult Compendium of Physical Activities·7 coded rows·REVIEWED JUL 2026
By the time you actually spent
The same MET value at the durations people search with a number attached.
What 243 calories an hour actually means
At MET 3.3, cleaning counts as moderate activity — it uses about 3.3 times the energy your body burns sitting still. For a 70 kg adult that works out to roughly 4 kcal per minute, or 243 kcal across a full hour.
Within home activities, that ranks 18th of 58 activities by energy cost, a little below scrubbing floors (MET 3.5) and above cooking indian bread or other food on an… (MET 3).
Put differently: one hour of cleaning costs about the same energy as 49 minutes of ordinary walking.
On the food side, a can of cola (about 140 kcal) takes roughly 35 minutes of cleaning to offset at that body weight. That framing is useful for scale, but it is worth saying plainly: exercise and diet are not a ledger that cancels neatly, and appetite tends to rise with activity.
A number this clean is a model. It does not know your gradient, your gear, the wind, or how hard you were actually trying.
Questions
How many calories does cleaning burn per hour?
About 243 kcal per hour for a 70 kg (154 lb) adult, using the Compendium MET value of 3.3. A 90 kg adult burns closer to 312 kcal in the same hour, because energy cost scales almost directly with body mass.
How many calories does 30 minutes of cleaning burn?
Roughly 121 kcal at 70 kg, 104 kcal at 60 kg and 173 kcal at 100 kg. Halving the time halves the calories — the relationship is linear.
What is the MET value of cleaning?
3.3, taken as the median of the 7 cleaning entries in the 2024 Adult Compendium, which range from 2.3 to 4.3 depending on intensity. One MET is the energy you use sitting quietly, so MET 3.3 means 3.3 times that rate.
Is this an exact number of calories?
No, and no calculator can give you one. MET values are population averages measured in laboratory conditions; your own figure varies with fitness, technique, terrain, temperature and body composition. Treat these numbers as a solid estimate for planning, not a precise measurement — and treat any device or site claiming three-digit precision with suspicion.
MET value from the 2024 Adult Compendium of Physical Activities (activity code 05050). Calories computed as MET × 3.5 × weight kg ÷ 200 per minute. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.
