Calories Burned Brisk Walking: Chart by Weight and Calculator
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This page shows estimated calories burned during brisk walking. The table calculates these values using standard MET data. These numbers are just estimates for a typical adult. Your real calorie burn varies based on your current fitness level, walking technique, body composition, and how hard you actually work. Keep in mind that fitness trackers also provide estimates rather than exact measurements.
Use the table below to find the estimate that best matches your weight and walking pace.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Walking, 3.5 to 3.9 mph, level, brisk, firm surface, walking for exercise (code 17200) | 4.8 | 137 | 171 | 206 | 240 | 274 |
| Walking, 4.0 to 4.4 mph (6.4 to 7.1 km/h), level, firm surface, very brisk pace (code 17220) | 5.5 | 157 | 196 | 236 | 275 | 314 |
| Walking, 4.5 to 4.9 mph, level, firm surface, very, very brisk (code 17230) | 7.0 | 200 | 250 | 300 | 350 | 400 |
By duration
For the row “Walking, 4.0 to 4.4 mph (6.4 to 7.1 km/h), level, firm surface, very brisk pace” (5.5 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 79 | 98 | 118 | 138 | 157 |
| 30 min | 157 | 196 | 236 | 275 | 314 |
| 45 min | 236 | 295 | 354 | 413 | 472 |
| 60 min | 314 | 393 | 472 | 550 | 629 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Walking, 4.0 to 4.4 mph (6.4 to 7.1 km/h), level, firm surface, very brisk pace: 5.5 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 196 kcal.
Which row is you?
The table separates brisk walking into different speeds. You can choose from a standard brisk pace between 3.5 and 3.9 mph, a very brisk pace between 4.0 and 4.4 mph, or a very, very brisk pace between 4.5 and 4.9 mph. All of these assume you are walking on a level, firm surface for exercise. To pick the right row, consider your actual speed and effort. If you walk faster and breathe heavier, look at the higher speeds. If you keep a moderate but steady pace, use the lowest speed row.
What changes the real number
- Your overall body composition and muscle mass.
- Your current cardiovascular fitness level.
- Your specific walking technique and arm swing.
- The actual effort you put into maintaining your pace.
Practical tips
- Wear supportive shoes designed specifically for walking on firm surfaces.
- Match your breathing rate to your steps to gauge your actual effort.
- Use a measured track or a map app to find your true speed instead of guessing.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp pain in your chest or upper back.
- Severe dizziness or feeling like you might faint.
- Sudden shortness of breath that feels abnormal for your effort level.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.