This walking calorie calculator estimates the calories you burn on a walk from your weight, pace and time or distance. As a rule of thumb, a 70 kg adult walking at a normal pace of 5 km/h burns about 50 kcal per km, or about 260 kcal in one hour.
Pace changes the answer more than most people expect. Brisk walking at 5.6 km/h burns about a quarter more per minute than a normal stroll, and walking uphill or on sand adds more.
Quick numbers
Normal pace 5 km/h, 70 kg
257 kcal an hourPer km at 5 km/h, 70 kg
about 51 kcal30 minutes brisk, 70 kg
about 158 kcalFormula
MET × 3.5 × kg ÷ 200 per minuteSource of MET values
Compendium of Physical Activities
How the walking calorie calculator works
Every activity has a MET value: how many times more energy it uses than sitting still. Walking at 5 km/h is 3.5 MET. Energy per minute is MET × 3.5 × body weight in kg ÷ 200. Multiply by minutes walked and you have the calories.
A 60 kg woman walks briskly at 5.6 km/h (4.3 MET) for 45 minutes: 4.3 × 3.5 × 60 ÷ 200 × 45 = 203 kcal.
Calories burned walking 30 minutes and 1 hour
| Pace | 30 min at 60 kg | 30 min at 70 kg | 30 min at 80 kg | 1 hour at 70 kg |
|---|---|---|---|---|
| Slow, 3 km/h | 63 | 74 | 84 | 147 |
| Easy, 4 km/h | 94 | 110 | 126 | 220 |
| Normal, 5 km/h | 110 | 129 | 147 | 257 |
| Brisk, 5.6 km/h | 135 | 158 | 181 | 316 |
| Very brisk, 6.4 km/h | 158 | 184 | 210 | 368 |
Half an hour of walking at a normal pace burns about 110 to 150 kcal for most adults. An hour at a brisk pace can pass 300 kcal.
Calories burned walking per km
| Distance | Time at 5 km/h | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| 1 km | 12 min | 44 | 51 | 59 |
| 2 km | 24 min | 88 | 103 | 118 |
| 3 km | 36 min | 132 | 154 | 176 |
| 4 km | 48 min | 176 | 206 | 235 |
| 5 km | 60 min | 220 | 257 | 294 |
| 6 km | 72 min | 265 | 309 | 353 |
| 7 km | 84 min | 309 | 360 | 412 |
| 8 km | 96 min | 353 | 412 | 470 |
| 10 km | 120 min | 441 | 514 | 588 |
Per km, the calories depend mostly on your weight, not your speed, because a faster walk burns more per minute but takes fewer minutes. Very fast walking and walking uphill do raise the cost per km.
What changes the calories you burn walking
- Body weight: a heavier person moves more mass and burns more.
- Incline: walking up a slope or stairs can double the energy cost.
- Surface: sand, grass and rough paths cost more than smooth roads.
- Carrying a load: a backpack or shopping bags add to the effort.
- Fitness: very fit walkers are a little more efficient, so burn slightly less.
Walking for weight loss
Walking is one of the easiest ways to add to a calorie deficit. A daily 45 minute brisk walk burns about 1,400 to 1,600 kcal a week for a 70 kg adult, roughly 0.2 kg of fat. Combined with sensible eating from the deficit calculator, the effect adds up over months.
Count your daily total with the steps calorie page and convert walks to distance with the steps to km tool.
Treadmill walking
Walking on a treadmill at the same speed burns about the same as walking outside on flat ground. Adding a 5 to 10 percent incline raises the cost a lot. The treadmill calorie calculator covers speed and incline in detail.
Make walking count
- Walk briskly enough that you can talk but not sing.
- Split into two or three 15 to 20 minute walks if one long walk is hard.
- Walk after meals: a 10 to 15 minute stroll helps blood sugar after eating.
- Add hills or stairs once a week.
If walking brings chest pain, unusual breathlessness or calf pain that stops you, rest and see a doctor before continuing.
Frequently asked questions
How many calories does 1 hour of walking burn?
About 220 to 294 kcal at a normal pace for people weighing 60 to 80 kg. Brisk walking burns more.
How many calories are burned walking 5 km?
About 220 kcal for 60 kg, 257 kcal for 70 kg and 294 kcal for 80 kg, at 5 km/h.
How many calories does 30 minutes walking burn?
Roughly 110 to 150 kcal at a normal pace for most adults, and 130 to 180 kcal at a brisk pace.
How many calories are burned walking per km?
About 0.7 to 0.8 kcal per kg of body weight per km. For 70 kg that is about 50 kcal per km.
Is walking good for weight loss?
Yes. It is easy to keep up daily, low risk for joints, and adds to the deficit from diet. It works best alongside eating changes.
Does walking faster burn more calories?
Per minute, yes. Per km, only a little more, unless you walk very fast or uphill.
Sources
- Compendium of Physical Activities