Calories Burned Walking: Chart by Weight and Calculator
Last updated
This page provides estimates for the calories you burn while walking. The table uses MET values to calculate energy expenditure based on your body weight and time spent moving. Keep in mind that these numbers are only estimates for a typical adult.
Your real calorie burn varies depending on your fitness level, walking technique, body composition, and how hard you actually work. Even wearable fitness trackers only provide estimates.
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, less than 2.0 mph, level, strolling, very slow (code 17151) | 2.3 | 66 | 82 | 99 | 115 | 131 |
| Walking, 2.0 to 2.4 mph, level, slow pace, firm surface (code 17152) | 2.8 | 80 | 100 | 120 | 140 | 160 |
| Walking, 2.5 mph, firm, level surface (code 17170) | 3.0 | 86 | 107 | 129 | 150 | 171 |
| Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface (code 17190) | 3.8 | 109 | 136 | 163 | 190 | 217 |
| 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, 2.8 to 3.4 mph, level, moderate pace, firm surface” (3.8 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 54 | 68 | 81 | 95 | 109 |
| 30 min | 109 | 136 | 163 | 190 | 217 |
| 45 min | 163 | 204 | 244 | 285 | 326 |
| 60 min | 217 | 271 | 326 | 380 | 434 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface: 3.8 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 136 kcal.
Which row is you?
The table separates walking activities by speed, effort, and setting. At the low end, you will find a very slow strolling pace on a level surface. As your pace increases from a slow walk to a moderate or brisk pace, the effort required goes up. The highest values reflect a very, very brisk pace on a firm surface. To pick the right row, match your typical walking speed to the descriptions. If you do not know your exact speed in miles per hour, choose the row that best describes your perceived effort and the type of surface you walk on.
What changes the real number
- Body composition affects your energy needs, as carrying more muscle mass requires more energy than carrying extra body fat.
- Your walking technique and stride length alter your mechanical efficiency, changing the total effort required to maintain a specific pace.
- Environmental conditions like wind resistance or extreme temperatures force your body to work harder to maintain your pace and regulate temperature.
- Your baseline cardiovascular fitness dictates how efficiently your heart and lungs supply oxygen, which changes your actual energy expenditure.
Practical tips
- Walk on a measured track or use a map application to find your true walking speed before selecting a row from the table.
- Maintain good posture by keeping your head up and swinging your arms naturally to prevent lower back pain during longer walks.
- Wear supportive shoes designed for walking on firm surfaces to reduce the impact on your joints and avoid blisters.
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
- Stop immediately if you feel sudden or severe chest pain that spreads to your neck, jaw, or arms.
- Seek medical attention if you experience unusual shortness of breath that does not match your walking pace.
- Consult a doctor if you feel dizzy, lightheaded, or lose your balance while walking on a level surface.
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.