How Many Calories Does Walking Burn?
A 70 kg person burns about 123 calories in 30 minutes of Walking; the figure rises with body weight and duration.
Walking calorie calculator
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This is an estimate; it varies with intensity, fitness and metabolism.
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How many calories does Walking burn?
Everyday-pace walking on level ground (about 4-5 km/h) is one of the most accessible forms of movement.
Walking needs no equipment and no dedicated block of time, so it can be split across the day; three ten-minute walks add up to the same total as one thirty-minute walk. The energy spent depends on the gradient of the ground as much as on pace.
Walking calories by weight and duration
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 50 kg | 44 | 88 | 131 | 175 |
| 60 kg | 53 | 105 | 158 | 210 |
| 70 kg | 61 | 123 | 184 | 245 |
| 80 kg | 70 | 140 | 210 | 280 |
| 90 kg | 79 | 158 | 236 | 315 |
| 100 kg | 88 | 175 | 263 | 350 |
| 110 kg | 96 | 193 | 289 | 385 |
| 120 kg | 105 | 210 | 315 | 420 |
The figures above assume a pace of about 4-5 km/h on level ground. At this pace a 30-minute walk covers roughly 2-2.5 km.
Values in the table are kilocalories (kcal), calculated as MET × weight × time; this page uses a MET value of 3.5 for Walking. Use the calculator above for figures in between.
What changes the calories burned by Walking?
- Gradient: walking uphill costs more energy than the same pace on flat ground.
- Pace: intensity rises with step frequency; brisk walking follows a separate calculation.
- Carried load: a backpack or shopping bag behaves as if it were added to body weight.
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Frequently asked questions
How many calories does Walking burn in one hour?
A 70 kg person burns about 245 calories in one hour (60 minutes) of Walking. Heavier people and longer sessions burn more.
How does body weight affect calories burned by Walking?
Calories burned rise with body weight: a 90 kg person burns about 158 calories in 30 minutes of Walking, while a lighter person burns less in the same time.
How long does it take to burn 300 calories with Walking?
A 70 kg person burns 300 calories in about 73 minutes of Walking. A heavier person reaches the same figure in less time.
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