Laundry may not feel like a workout, but a full load of sorting, folding, hanging, and carrying adds more movement than most people realize. This laundry calorie calculator estimates how many calories you burn during light-effort laundry tasks using body weight, session time, and task-specific MET values.
The calculator uses the metabolic equivalent of task (MET) method, the same approach used by fitness trackers and exercise researchers. It supports pounds or kilograms, lets you pick the chore that matches your routine, and returns your estimated total burn, calories per minute, per 15 minutes, and an optional weekly projection.
Whether you are tracking gentle movement, building an active everyday routine, or just curious how chores add up, this tool turns laundry into a meaningful part of your daily energy picture. Enter your details, choose a task, and press Calculate.
🧺 Laundry Session Details
How to Use This Tool
This calculator is designed for light-effort laundry sessions. Follow these steps:
- Enter your body weight and choose lb or kg. If you know your weight in pounds, the tool converts it to kilograms automatically.
- Enter the time you actually spent moving — folding, sorting, hanging, ironing, or carrying. Do not include the minutes you waited while the machine ran.
- Pick the closest task from the dropdown. Each option carries its own MET value, shown in the table below.
- Optional: type in how many times per week you do this chore to see a weekly calorie estimate.
- Press Calculate Calories to see your results.
The Math Behind It
Calorie estimates are based on the standard MET formula:
Calories burned = MET × weight (kg) × time (hours)
A MET, or metabolic equivalent of task, describes how many times more energy an activity uses than sitting quietly at rest. One MET is roughly 1 kcal per kilogram of body weight per hour. Light laundry tasks typically fall between 2.0 and 2.8 MET, meaning they burn about two to three times the resting rate.
For example, a 70 kg person folding clothes for 30 minutes at 2.3 MET burns: 2.3 × 70 × 0.5 = 80.5 kcal. The same person doing nothing for 30 minutes would burn roughly 35 kcal. The difference shows why small chores can nudge your daily total upward.
MET values used here follow the same conventions as the Metabolic Equivalent of Task definition on Wikipedia and published physical activity compendia.
Light-Laundry MET Values
These values assume light, steady effort rather than rushed or vigorous work.
| Laundry task | MET | What it includes |
|---|---|---|
| Loading / unloading washer or dryer | 2.0 | Bending, reaching, transferring clothes |
| Sorting and folding clothes | 2.3 | Standing, sorting piles, folding, stacking |
| Ironing, standing | 2.3 | Steady arm movement with light resistance |
| Hanging clothes to dry | 2.5 | Reaching, stretching, clipping garments |
| Carrying laundry baskets | 2.8 | Walking while carrying 5–10 kg of laundry |
Worked Examples
Example 1 — Folding after a big wash. A 68 kg (150 lb) person folds clothes for 40 minutes at MET 2.3. Calories = 2.3 × 68 × (40 ÷ 60) = 104.3 kcal. That is about 2.6 kcal per minute.
Example 2 — Hanging clothes outdoors. An 80 kg person hangs laundry for 25 minutes at MET 2.5. Calories = 2.5 × 80 × (25 ÷ 60) = 83.3 kcal, or roughly 3.3 kcal per minute.
Example 3 — Carrying laundry baskets. A 60 kg person carries baskets for 15 minutes at MET 2.8. Calories = 2.8 × 60 × 0.25 = 42 kcal. Doing this three times per week adds about 126 kcal of gentle movement.
Turning Laundry into Gentle Movement
- Stand while folding instead of sitting and shift your weight from side to side.
- Add a deep squat when picking up a basket to work your legs gently.
- Reach fully when hanging clothes and stretch through your shoulders and spine.
- Use the walk to and from the washing machine as a brisk, mindful lap.
- Treat each basket as a light resistance carry, keeping your core soft and active.
Laundry pairs well with other light-intensity activities. Try the light-intensity dance calorie calculator for a different low-impact option, or compare a quick chore with the 5-minute walking calculator.
Limitations & Accuracy Notes
- MET values are population averages, not individual measurements. Your pace, posture, body composition, and fitness level all affect true calorie burn.
- This tool estimates light effort only. If you work quickly or add extra resistance, your burn may be 15–25% higher.
- It does not count time the machine runs — only time your body is actively doing the task.
- Results are useful as a relative estimate rather than a precise medical or nutritional value.
- In general, the MET method is accurate enough for personal tracking and public health guidance, but it is not a substitute for laboratory measurement.