Body weight
At the same walking pace and duration, a heavier body generally requires more energy to move.
Walking Calorie Calculator
A 70 kg person burns about 140 calories in 30 minutes of moderate walking at 4.5–5.5 km/h.
Your estimate changes with body weight, walking pace and duration.
CALORIES BY PACE & TIME
Calories burned walking
Choose your body weight, then compare estimated calorie burn across common level-ground walking paces and workout durations.
| Walking pace | 15 min | 30 min | 60 min |
|---|---|---|---|
| Slow 3.2–3.9 km/h | 51 kcal | 103 kcal | 206 kcal |
| Moderate 4.5–5.5 km/h | 70 kcal | 140 kcal | 279 kcal |
| Brisk 5.6–6.3 km/h | 88 kcal | 176 kcal | 353 kcal |
| Very brisk 6.4–7.1 km/h | 101 kcal | 202 kcal | 404 kcal |
WALKING CALCULATOR
Calculate your walking calories
Enter your body weight and walking duration, then choose the pace that best matches your walk.
WHY THE NUMBER VARIES
What changes walking calorie burn?
The same amount of walking time can produce different calorie estimates depending on how the walk is performed.
Pace
Faster walking increases exercise intensity and estimated calorie burn per minute.
Hills and terrain
Inclines, sand, trails and uneven ground can raise energy expenditure compared with level walking on a firm surface.
Individual efficiency
Fitness, gait, stride and individual physiology can make actual energy expenditure differ from a population-level MET estimate.
One walk is easy to estimate. The whole day is harder.
Kibora helps you put food, calories and activity into context so you can understand how everything adds up across your day.
Calculation methodology and sources
These estimates use walking MET values from the 2024 Adult Compendium of Physical Activities and the standard MET calorie-expenditure equation.
Walking pace and intensity
The 2024 Adult Compendium lists 2.8 METs for level walking at 2.0–2.4 mph, 3.8 METs for 2.8–3.4 mph, 4.8 METs for 3.5–3.9 mph, and 5.5 METs for 4.0–4.4 mph on a firm surface.
These four pace ranges are used as the calculator intensity presets and reference-table rows.
Calorie calculation
Calories are estimated with the standard MET equation: MET × 3.5 × body weight in kilograms ÷ 200 × minutes.
Reference-table values are rounded to the nearest whole calorie. Calculator results can retain one decimal place.
Assumptions and limitations
The estimates represent level walking on a firm surface and do not separately model incline, wind, load carrying, terrain, gait or fitness.
Standard MET values are population-level reference estimates and are not designed to measure the precise energy cost for an individual, so actual calorie expenditure can differ.
Related calorie-burn activities
Common questions about walking calories
How many calories does 30 minutes of walking burn?
It depends on body weight and pace. Using the estimates on this page, a 70 kg person burns about 103 calories in 30 minutes at a slow pace, 140 at a moderate pace, 176 at a brisk pace, and 202 at a very brisk pace.
How many calories does one hour of walking burn?
For a 70 kg person, the estimates on this page range from about 206 calories per hour at a slow pace to about 404 calories per hour at a very brisk pace.
Does walking faster burn more calories?
Generally, yes. Faster walking has a higher MET value, so it increases estimated calorie burn per minute at the same body weight.
Does body weight affect calories burned walking?
Yes. At the same pace and duration, a heavier body generally expends more energy, so the estimated calorie burn is higher.
Why is my watch different from this estimate?
Wearables may use heart rate, stride, fitness profile and proprietary algorithms. This page uses a transparent MET-based estimate, so some difference is expected.