Calories Burned During Activity
How many calories do you burn walking?
The number of calories you burn while walking depends on your weight, pace, duration, and terrain. On average, a person burns:
- 100–150 calories walking for 30 minutes at a moderate pace (about 5 km/h or 3.1 mph)
- 150–250 calories at a brisk pace (around 6.5 km/h or 4 mph)
Heavier individuals burn more calories, while walking uphill or on uneven terrain increases energy expenditure. To get an accurate estimate based on your personal data, use the calculator below.
Calories burned walking 30 minutes
Walking for 30 minutes each day is a simple and effective way to improve health and manage weight. Here’s what you might burn in 30 minutes:
| Weight | Slow walk (3 km/h) | Moderate walk (5 km/h) | Brisk walk (6.5 km/h) |
|---|---|---|---|
| 60 kg / 132 lbs | ~90 kcal | ~120 kcal | ~150 kcal |
| 75 kg / 165 lbs | ~110 kcal | ~150 kcal | ~190 kcal |
| 90 kg / 198 lbs | ~130 kcal | ~180 kcal | ~230 kcal |
These are estimates. Use the interactive calculator to get personalized results based on your weight, speed, and walking duration.
Walking calorie calculator by weight and time
ur calorie calculator estimates how many calories you burn walking, cycling, jogging, swimming, and more based on:
- Your body weight
- How long you exercise
- Your activity type and intensity
It uses MET (Metabolic Equivalent of Task) values and the formula:
Calories burned = MET × weight (kg) × time (hours)
This ensures accurate, personalized results whether you’re walking leisurely, cycling hard, or swimming laps.
FAQ: Walking for weight loss and calorie burn
Is walking enough to lose weight?
While changes in diet is most important to attain weight loss, combining physical activity such as brisk walking can help you reach your weight loss goal. Walking 30 minutes daily can burn around 1,000 calories per week, leading to gradual fat loss over time.
Does walking burn fat or just calories?
Walking taps into fat stores, especially at moderate intensities. The body primarily burns fat as fuel during low to moderate-intensity cardio like walking.
Is brisk walking better than slow walking?
Yes, brisk walking burns more calories and improves cardiovascular fitness. But even slow walking is beneficial—consistency matters more than speed for beginners.
Are other activities included in the calculator?
Yes! Besides walking, the calculator includes cycling, jogging, and swimming to give a full picture of your calorie burn from different workouts.
Should I walk or do other activities?
Walking is excellent, but mixing in other activities like cycling or jogging can increase calorie burn and improve fitness.
