Walking Calorie Calculator: How Many Calories Does Walking Burn?

Walking is one of the easiest ways to stay active after 40, and it burns more calories than many people think. This free walking calorie calculator estimates how many calories you burn based on your weight, your pace, and how long or how far you walked.

You can enter your walk by time, by distance, or by the steps from your phone or fitness tracker.

Walking Calorie Calculator

Estimate how many calories you burn walking, based on your weight, pace and time or distance.

Steps are converted using an average of about 2,250 steps per mile. For a figure based on your height, use our steps to miles calculator.
Please check your numbers.

Estimates use MET values from the Compendium of Physical Activities. Actual calories vary with fitness, body composition, terrain and weather.

Calories Burned Walking Per Hour by Weight and Pace

Body weightEasy 2.5 mphModerate 3 mphBrisk 3.5 mphFast 4 mph
120 lb (54 kg)about 160about 190about 230about 270
140 lb (64 kg)about 190about 220about 270about 320
160 lb (73 kg)about 220about 250about 310about 360
180 lb (82 kg)about 240about 290about 350about 410
200 lb (91 kg)about 270about 320about 390about 450
220 lb (100 kg)about 300about 350about 430about 500
250 lb (113 kg)about 340about 400about 490about 570

Estimates use MET values from the 2024 Adult Compendium of Physical Activities (2.5 mph = 3.0, 3 mph = 3.5, 3.5 mph = 4.3, 4 mph = 5.0). Calories = MET × weight in kg × hours.

Calories Burned Walking Per Mile

Body weightCalories per mile (3 mph)Calories per mile (4 mph)
120 lbabout 64about 68
140 lbabout 74about 79
160 lbabout 85about 91
180 lbabout 95about 102
200 lbabout 106about 113
220 lbabout 116about 125
250 lbabout 132about 142

Walking faster burns slightly more per mile, but distance matters more than speed.

Calories Burned Walking 30, 45 and 60 Minutes

WalkCalories at 140 lbCalories at 160 lbCalories at 180 lb
30 minutes at 3 mphabout 110about 130about 140
45 minutes at 3 mphabout 170about 190about 210
1 hour at 3 mphabout 220about 250about 290
1.5 hours at 3 mphabout 330about 380about 430

For step-based numbers, see how many calories does 10,000 steps burn and the steps to miles calculator.

Calories Burned Walking for 30 Minutes

Estimated calories burned in 30 minutes on flat ground:

Your weightSlow (2 mph)Moderate (3 mph)Brisk (3.5 mph)Very brisk (4 mph)
130 lb87108133155
150 lb100125154179
170 lb113142174202
190 lb127158195226
210 lb140175215250

How the Calculator Works

The calculator uses MET values (metabolic equivalents) from the Compendium of Physical Activities, a standard reference used by researchers. Each walking pace has a MET value: the faster or steeper you walk, the higher it is.

Calories burned = MET × 3.5 × body weight in kg ÷ 200 × minutes

These are estimates. Your real number depends on your fitness, body composition, the terrain, carrying a load, and even the weather.

What Affects Calories Burned Walking

  • Body weight: A heavier body uses more energy to move.
  • Pace: Walking faster burns more calories per minute.
  • Incline: Walking uphill can burn far more than walking on flat ground.
  • Time: The longer you walk, the more you burn. Consistency matters more than any single walk.

A Simple Walking Plan for Beginners

If you're just getting started, build up slowly:

WeekGoal
1 to 210 to 15 minutes at an easy pace, 5 days a week
3 to 420 minutes, with a few minutes at a brisker pace
5 to 630 minutes, mostly at a brisk pace
7 and beyond30 to 45 minutes, add hills or short faster intervals

The U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate activity a week, such as a brisk 30-minute walk on 5 days, plus muscle-strengthening activity on 2 or more days. To keep your walks in the fat-burning range, find your Zone 2 heart rate.

Walking and Weight Loss After 40

Walking helps, but weight loss depends on your overall habits, including diet, sleep and strength training. After 40, many women find it harder to lose weight because of changes in muscle mass, hormones and sleep. A few things that help:

When to Check With a Doctor

Talk to your doctor before starting a new exercise program if you have heart disease, high blood pressure, diabetes, joint problems, or haven't been active for a long time. Stop and get medical help if you have chest pain, severe shortness of breath, or dizziness while walking.

Frequently Asked Questions

How many calories does walking 1 mile burn?
Roughly 70 to 120 calories for most adults, depending mainly on body weight.

How many calories does 10,000 steps burn?
For many people, about 300 to 500 calories, depending on weight and pace. Curious about a full day of walking? See how many calories 10,000 steps burns.

Is walking good for weight loss?
It can help, especially combined with healthy eating and strength training. It's also easy on the joints.

Does walking faster burn more calories?
Yes. Walking briskly burns more calories per minute than walking slowly.

Is this calculator accurate?


It's a good estimate based on a standard research reference. Individual results vary.

How many calories does walking 1 mile burn?

About 65 to 140 calories, depending mostly on body weight. At 160 lb it's about 85 calories at 3 mph.

How many calories does a 1-hour walk burn?

About 190 to 400 calories at a moderate 3 mph, depending on weight. At 160 lb it's about 250.

Does walking uphill burn more calories?

Yes. Incline raises the effort a lot. Use the Terrain option in the calculator for a hilly route.

Related Tools

This calculator is for general wellness information only and is not medical advice. Read our Medical Disclaimer and Editorial Policy.

Sources

Health note: Content on this site is for general information only and is not medical advice. Always consult your doctor about health concerns.

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