Walking Calorie Calculator
Calories burned walking = MET × weight × time. Pick your pace, enter your weight in pounds and minutes walked, and get an evidence-based estimate with the math shown.
Example: with Your weight (lb) 170 · Walking speed Average - 3.0 mph (3.5 METs) · Time walked (minutes) 60 → Calories burned: 270 kcal.
Computed by the calculator below using its default values. Change any input to see your own numbers.
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Check it outHow many calories does walking burn?
The research formula is simple: calories = MET × weight in kg × hours, with the MET value set by pace. A 170 lb (77.1 kg) walker at an average 3.0 mph (3.5 METs) burns 3.5 × 77.1 × 1 ≈ 270 kcal per hour — three miles covered, about 90 kcal per mile. Per hour at the same weight: an easy 2.0 mph stroll ≈ 216 kcal, brisk 3.5 mph ≈ 332 kcal, very brisk 4.0 mph ≈ 386 kcal, and a 4.5 mph power walk ≈ 540 kcal.
For weight loss, consistency beats intensity: a daily one-hour 3.0 mph walk at 170 lb adds up to roughly 1,890 kcal a week — about half a pound by the 3,500-kcal-per-pound rule of thumb, before any diet changes. Heavier walkers burn proportionally more; a 30-minute walk burns exactly half the hourly figures.
How it’s calculated
Calories = MET × body weight (kg) × duration (hours), with MET values from the 2011 Compendium of Physical Activities: 2.0 mph = 2.8, 2.5 mph = 3.0, 3.0 mph = 3.5, 3.5 mph = 4.3, 4.0 mph = 5.0, 4.5 mph = 7.0 (level, firm surface). Pounds convert at 1 lb = 0.45359237 kg. Distance = speed × time; per-mile burn = total ÷ miles. Totals are gross (resting metabolism included).
Results update as you type and are estimates, not professional advice — verify important decisions with a qualified professional.
Common mistakes
- Using a flat 100 kcal per mile for everyone — per-mile burn scales with body weight: about 90 kcal at 170 lb but 79 kcal at 150 lb (3.0 mph).
- Treating the gross total as extra burn — subtract roughly 1 MET (your resting burn) when budgeting a calorie deficit.
- Ignoring hills — the Compendium rates 3.5 mph uphill (1–5% grade) at 5.3 METs vs 4.3 on level ground.
Frequently asked questions
How many calories does walking burn per hour?
At 170 lb: about 216 kcal at an easy 2.0 mph, 270 kcal at 3.0 mph, 386 kcal at a very brisk 4.0 mph, and 540 kcal at a 4.5 mph power walk. Scale roughly in proportion to your body weight.
How many calories does a 30-minute walk burn?
About 135 kcal for a 170 lb person at 3.0 mph, or 166 kcal at a brisk 3.5 mph. Halve or double with time — the formula is linear.
How much walking does it take to lose weight?
Using the 3,500 kcal per pound rule of thumb, a daily one-hour 3.0 mph walk at 170 lb (about 270 kcal) works out to roughly half a pound per week, independent of diet changes.
How many calories does walking burn per mile?
About 90 kcal per mile at 170 lb and 3.0 mph. It moves slowly with pace but directly with weight, so track weight first if you want per-mile accuracy.