Calories Burned Walking: 30 Minutes, 1 Hour, and Beyond
How many calories do you burn walking? See exact numbers for 30 minutes, 1 hour, and 10,000 steps based on weight and speed. Free calculator included.
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Calories Burned Walking: 30 Minutes, 1 Hour, and Beyond
How many calories does walking actually burn? The short answer: a 155-pound person burns roughly 150 calories in 30 minutes and 300 calories in 1 hour of moderate walking. But the exact number depends on your weight, speed, and terrain.
Here's a complete breakdown with reference tables so you can find your number instantly—plus a free walking calories calculator for a personalized estimate.
Calories Burned Walking 30 Minutes
Walking for 30 minutes is the most popular workout duration. Here's what you burn at a moderate pace (3.5 mph / 5.6 km/h):
| Body Weight | Calories Burned (30 min) |
|---|---|
| 120 lbs (54 kg) | 107 |
| 140 lbs (64 kg) | 125 |
| 155 lbs (70 kg) | 150 |
| 180 lbs (82 kg) | 167 |
| 200 lbs (91 kg) | 186 |
| 220 lbs (100 kg) | 204 |
These numbers use a MET value of 3.5 for moderate-pace walking. Walking faster (brisk pace at 4.0 mph) bumps the MET to 4.3, increasing calorie burn by about 20%.
Calories Burned Walking 1 Hour
Double the time, double the burn. Here's the breakdown for a full 60-minute walk:
| Body Weight | Slow (2.5 mph) | Moderate (3.5 mph) | Brisk (4.0 mph) | Fast (4.5 mph) |
|---|---|---|---|---|
| 120 lbs (54 kg) | 143 | 214 | 263 | 298 |
| 140 lbs (64 kg) | 167 | 250 | 307 | 348 |
| 155 lbs (70 kg) | 185 | 277 | 340 | 385 |
| 180 lbs (82 kg) | 215 | 322 | 395 | 448 |
| 200 lbs (91 kg) | 239 | 357 | 439 | 498 |
| 220 lbs (100 kg) | 263 | 393 | 483 | 547 |
Key takeaway: Walking speed matters more than most people think. Increasing your pace from slow to brisk walking burns nearly 60% more calories in the same time.
Calories Burned Walking 10,000 Steps
10,000 steps equals roughly 4.5–5 miles depending on your stride length. Here's the calorie burn:
| Body Weight | Calories (10,000 Steps) | Equivalent |
|---|---|---|
| 120 lbs (54 kg) | 250 | ~1 slice of pizza |
| 140 lbs (64 kg) | 300 | ~1 bagel with cream cheese |
| 155 lbs (70 kg) | 340 | ~1 chocolate muffin |
| 180 lbs (82 kg) | 400 | ~1 fast food burger |
| 200 lbs (91 kg) | 450 | ~1 bowl of pasta |
| 220 lbs (100 kg) | 500 | ~1 large smoothie |
Want your exact number? Use our Steps to Calories Calculator for a personalized result based on your weight, height, and pace.
How Walking Calorie Burn Is Calculated
The formula behind all calorie calculations uses MET values (Metabolic Equivalent of Task):
Calories = MET × weight (kg) × time (hours)
Here are the MET values for different walking speeds:
| Walking Speed | MET Value |
|---|---|
| Slow (2.0 mph / 3.2 km/h) | 2.5 |
| Moderate (3.0 mph / 5.0 km/h) | 3.5 |
| Brisk (3.5 mph / 5.6 km/h) | 4.3 |
| Fast (4.0 mph / 6.4 km/h) | 5.0 |
| Very Fast (4.5 mph / 7.2 km/h) | 5.7 |
Example: A 155-pound (70 kg) person walking briskly for 1 hour:
- 4.3 MET × 70 kg × 1 hour = 301 calories
Our Walking Calories Calculator does this math automatically for you.
How to Burn More Calories Walking
If you want to maximize calorie burn without switching to running:
- Walk faster — Increasing from 3.0 to 4.0 mph boosts burn by 40%+
- Add inclines — Walking uphill increases MET to 6.0–8.0
- Use walking poles — Nordic walking burns 15-20% more calories
- Carry a weighted vest — Even 10 lbs adds meaningful resistance
- Walk after meals — Post-meal walks improve glucose metabolism
Walking vs. Running: Calorie Comparison
| Activity (1 hour, 155 lbs) | Calories Burned |
|---|---|
| Walking (3.5 mph) | 277 |
| Brisk Walking (4.0 mph) | 340 |
| Jogging (5.0 mph) | 472 |
| Running (6.0 mph) | 590 |
Walking burns fewer calories per hour, but it's easier to sustain daily. Walking 1 hour every day burns more weekly calories than running 3 times a week for most people—and with far less injury risk.
How Long to Walk to Burn 500 Calories
A common daily deficit target for weight loss is 500 calories. Here's how long that takes:
| Body Weight | Moderate Pace | Brisk Pace |
|---|---|---|
| 140 lbs (64 kg) | 2 hrs | 1 hr 38 min |
| 155 lbs (70 kg) | 1 hr 48 min | 1 hr 28 min |
| 180 lbs (82 kg) | 1 hr 33 min | 1 hr 16 min |
| 200 lbs (91 kg) | 1 hr 24 min | 1 hr 8 min |
That might seem like a lot, but splitting it into a 45-minute morning walk and a 45-minute evening walk makes it very doable. Use our Walking Time Calculator to plan your routes.
FAQ
How many calories does walking 1 mile burn?
A 155-pound person burns about 80-100 calories per mile at a moderate pace. Heavier people burn more, lighter people burn less. The speed doesn't change per-mile calorie burn significantly—it mainly affects how many miles you cover per hour.
Is walking 10,000 steps enough to lose weight?
It depends on your diet. Walking 10,000 steps burns 300-500 calories depending on your weight. Combined with a slight calorie deficit in your diet, this can lead to 0.5-1 pound of weight loss per week. Use our Weight Loss Walking Calculator to get a personalized plan.
Does walking on a treadmill burn the same calories?
Treadmill walking burns slightly fewer calories than outdoor walking because there's no wind resistance and the belt assists your stride. Setting the incline to 1% roughly compensates for this difference.
How accurate are fitness trackers at counting walking calories?
Most fitness trackers overestimate calories burned by 15-40%. MET-based calculations like ours are more consistent. For the most accurate tracking, use a calculator based on your actual weight and walking speed—try our Walking Calories Calculator.
Ready to track your walking calories automatically? Download Steps — the free pedometer app that counts your steps, distance, and calories burned throughout the day.