Calories burned walking
Walking is easy on the joints and simple to fit into a day. A brisk walk burns noticeably more than a stroll.
That is roughly the energy in about 2.5 bananas, about 2 rotis or about 1.5 samosas.
At every effort level
| Effort | MET | Calories for 60 min |
|---|---|---|
| Slow stroll | 2.8 | 195 kcal |
| Normal pace, about 5 km/h | 3.5 | 245 kcal |
| Brisk walk, about 6.5 km/h | 5 | 350 kcal |
Calories burned walking, by weight and time
At a regular pace (Normal pace, about 5 km/h).
| Body weight | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|
| 50 kg | 90 kcal | 130 kcal | 175 kcal | 265 kcal |
| 60 kg | 105 kcal | 160 kcal | 210 kcal | 315 kcal |
| 70 kg | 125 kcal | 185 kcal | 245 kcal | 370 kcal |
| 80 kg | 140 kcal | 210 kcal | 280 kcal | 420 kcal |
| 90 kg | 160 kcal | 235 kcal | 315 kcal | 475 kcal |
Good to know
- Walking faster, uphill or with a light backpack raises the burn.
- Short walks spread through the day add up.
These are estimates for an average adult, based on the Compendium of Physical Activities. Your real figure depends on your fitness, technique and effort. This is general guidance, not medical advice.
Questions people ask
How many calories does an hour of walking burn?
At a regular pace, a 60 kg person burns about 210 kcal, a 70 kg person about 245 kcal and an 80 kg person about 280 kcal in an hour. Taking it easy (slow stroll) burns about 195 kcal for a 70 kg person, and going hard (brisk walk, about 6.5 km/h) about 350 kcal.
How many calories does 30 minutes of walking burn?
At a regular pace, about 105 kcal for a 60 kg person, 125 kcal for 70 kg and 140 kcal for 80 kg. Use the calculator above to enter your own weight and time.
How is the number worked out?
Calories burned = MET x your weight in kg x time in hours. A MET says how many times more energy an activity uses than sitting still. For walking we use 2.8 (easy), 3.5 (regular) and 5 (hard). These values follow the Compendium of Physical Activities, a standard research list, and are averages for adults.
How accurate is this?
It is an estimate, usually within about 20 percent. Your fitness, technique, body build and how hard you really work all change the true figure, and fitness watches can differ from it too. Use it to compare activities and plan, not as an exact count.
Is walking good for weight loss?
Any activity that gets you moving helps, and the best one is the one you will keep doing. Weight depends on what you eat as much as what you burn. As a very rough rule, around 7,700 kcal is about 1 kg of body fat, but real results vary from person to person. If you have a health condition, check with a doctor before starting something new.
