Walking calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| Slow pace (3.2 km/h / 2 mph) | 2.8 | 98 | 196 |
| Moderate pace (4.8 km/h / 3 mph) | 3.5 | 122 | 245 |
| Brisk pace (5.6 km/h / 3.5 mph) | 4.3 | 150 | 301 |
| Very brisk (6.4 km/h / 4 mph) | 5.0 | 175 | 350 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for walking (3.5 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 48 | 96 | 192 |
| 70 kg (154 lb) | 61 | 122 | 245 |
| 85 kg (187 lb) | 74 | 149 | 298 |
| 100 kg (220 lb) | 88 | 175 | 350 |
Getting more from walking
- Adding incline is the cheapest upgrade: a 5% grade can raise the burn by 30–50% at the same speed.
- Walking after meals also blunts blood-sugar spikes — a bonus beyond the calories.
- Track steps rather than minutes if it keeps you more consistent; ~1,300 steps ≈ 1 km for most adults.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🏃 Running
- 🐢 Jogging
- 🚴 Cycling
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🥾 Hiking
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
Does walking 10,000 steps burn a lot of calories?
For most adults 10,000 steps is roughly 7–8 km of walking, which works out to about 300–500 kcal depending on body weight and pace. It's meaningful, but it's the daily consistency that makes it powerful.
Is walking enough to lose weight?
Yes, if it creates a calorie deficit. Walking alone burns modestly per session, so pairing it with a controlled intake is far more effective than relying on steps alone.